Roti (1 Medium (7 Inches)) and Green String Beans (1 Cup)

Keep the green string beans, but reduce the roti portion (for example, have half a roti) and avoid adding extra flour-based sides in the same meal.

Choose a thin roti made with 100% barley flour or chickpea flour rather than refined flour; avoid adding sugar or sweet spreads.

Add a protein side such as eggs, tofu, tempeh, plain Greek yogurt, or paneer to slow the meal’s glucose rise.

Include non-starchy vegetables such as spinach, cauliflower, broccoli, cucumber, or salad alongside the beans and roti.

Add a small amount of fat and fiber, such as avocado, olives, chia seeds, or a handful of almonds, rather than eating the roti by itself.

Take an easy 10–20 minute walk after eating and use your own glucose readings to adjust the roti serving size.