Jowar Roti (1 serving(s))

Reduce the jowar roti portion (for example, have one smaller roti) and avoid having it as the main bulk of the meal.

Eat the roti with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or beans; avoid potato-based sides.

Add protein and fat to the meal, such as dal, chickpeas, paneer, tofu, eggs, fish, or unsweetened curd.

Start the meal with salad or cooked vegetables, then eat the protein side, and have the roti last rather than eating it alone.

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

Take a gentle 10–20 minute walk after eating and track your response; if large spikes continue, discuss meal planning and medication timing with your clinician.