Roti (1 Medium (7 Inches)) and Home Cooked - Indian Karela Masala (Bitter Melon) (1 cup)

Reduce the roti portion (for example, have one small roti instead of two) and avoid adding sugar, jaggery, or sweet chutneys to the meal.

Make rotis with whole-wheat atta mixed with besan, barley flour, or bran, and keep them thin and modest in size.

Increase the karela masala portion, using minimal oil, and add non-starchy vegetables such as spinach, cauliflower, okra, cabbage, or bottle gourd.

Add a protein side such as unsweetened plain curd, paneer, tofu, eggs, grilled chicken, or fish; this can slow the meal’s glucose rise.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, without sweet dressings.

Take a 10–20 minute easy walk after eating and check your response at the time points advised by your clinician.