Roti (Aashirvaad) (1 Serving) and Methi Bhaji (1 Serving (150g))

Limit the meal to 1 small, thin whole-wheat roti and increase the portion of methi bhaji instead of adding another roti.

Eat a raw salad first, such as cucumber, tomato, carrot, and leafy greens, then have the roti and bhaji.

Add a protein side such as plain unsweetened curd, paneer, tofu, eggs, or moong dal to slow the rise after the meal.

Cook methi bhaji with a moderate amount of healthy fat such as groundnut oil, mustard oil, or ghee, while avoiding sugary sauces.

Avoid potato, rice, papad, sweet drinks, and dessert with this meal; choose water, plain chaas, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if medically appropriate.