Multigrain Roti (Pillsbury) (1 Serving)

Reduce the roti portion: start with 1 small, thin roti instead of multiple large rotis, and avoid adding sugar-containing spreads or sweet drinks alongside it.

Eat the roti with a substantial protein source, such as dal, chickpeas, kidney beans, paneer, eggs, fish, chicken, or unsweetened Greek yogurt.

Fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, broccoli, cabbage, peppers, mushrooms, cucumber, or salad before eating the roti.

Choose rotis made with a higher proportion of barley flour, besan (chickpea flour), or soy flour, and limit finely milled flour; check your own glucose response because “multigrain” recipes vary widely.

Add a modest amount of fat and fiber to the meal, such as avocado, nuts, seeds, olive oil, or a vegetable-based curry, rather than eating roti alone.

Take a 10–20 minute easy walk after the meal and track your glucose response at the times recommended by your clinician to identify the portion and recipe that work best for you.