Jowar Flour (24 Mantra) (1 Serving)

Reduce the jowar flour portion and avoid having it as a large standalone meal; pair one small roti or serving with protein and vegetables.

Eat protein and non-starchy vegetables first, such as eggs, paneer, tofu, lentils, spinach, okra, cauliflower, cabbage, or salad, before eating the jowar preparation.

Add healthy fat and protein to the meal—for example, paneer/tofu filling in a jowar roti, or a side of unsweetened curd—to slow carbohydrate absorption.

Choose a thicker, fiber-rich preparation with added vegetables or psyllium husk rather than a thin jowar dosa, porridge, or other finely ground, easy-to-eat preparation.

Avoid combining jowar foods with sugary drinks, sweets, fruit juice, potatoes, or large portions of rice in the same meal.

Take a gentle 10–20 minute walk after the meal and use your glucose readings to identify the jowar portion size you tolerate best.