Roti (1 Medium (7 Inches)) and Kabuli Chana Chickpeas (Patanjali) (1 Serving)

Reduce the chickpea portion and avoid a large combined serving of chickpeas plus roti; try a smaller bowl of chickpeas and assess your glucose response.

Replace regular roti with a smaller portion of barley roti or add barley flour to the dough, which is typically gentler on post-meal glucose than standard wheat roti.

Eat the meal with plenty of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or leafy salad.

Add protein and fat without added sugar, such as plain curd, paneer, egg, fish, tofu, or a small handful of nuts, to slow digestion.

Avoid sweet drinks, fruit juice, desserts, and large amounts of rice with this meal; choose water, unsweetened tea, or buttermilk instead.

Take an easy 10–20 minute walk after eating, and use your own glucose readings to identify the portion of chickpeas and roti that works best for you.