Roti (1 Medium (7 Inches)) and Green Peas (1 Cup)

Reduce the roti and pea portion, and add more non-starchy vegetables such as spinach, okra, cauliflower, or salad to make the meal more filling.

Pair green peas and roti with protein and fat: eggs, tofu, paneer, plain unsweetened Greek yogurt, fish, or chicken can slow the rise after the meal.

Replace regular wheat roti with a smaller barley, chickpea-flour, or buckwheat roti; avoid adding potato or refined flour to the dough.

Eat the salad or cooked non-starchy vegetables first, then protein, and have the peas and roti last.

Avoid sweet drinks, fruit juice, desserts, or large amounts of milk tea with this meal; choose water or unsweetened tea instead.

Take an easy 10–20 minute walk after eating, and consider checking portions and glucose responses with your clinician if spikes remain large.