Roti (Aashirvaad) (1 Serving) and Home Prepared - Cauliflower-Peas Sabji (1 cup)

Reduce the roti portion (for example, have 1 smaller roti instead of multiple rotis) and increase the cauliflower portion in the sabji.

Pair the meal with a protein source such as paneer, plain unsweetened curd, dal, or chana to slow glucose absorption.

Make rotis with more besan or barley flour mixed into the dough, rather than relying only on refined or very finely milled wheat flour.

Add a raw salad before the meal, such as cucumber, tomato, leafy greens, radish, or carrot, with lemon and no sweetened dressing.

Cook the sabji with adequate non-starchy vegetables and keep peas as a smaller share of the dish; avoid adding potatoes, sugar, or sweet sauces.

Take a 10–20 minute easy walk soon after eating, and note which roti quantity gives you a better glucose response.