Mushroom Curry (1 Cup) and Roti (1 Medium (7 Inches))

Reduce the roti portion to one small serving and avoid having extra rice, potatoes, or sweet drinks in the same meal.

Choose a barley or chickpea-flour roti instead of refined-flour roti; keep it thin and small.

Add a protein side such as plain Greek yogurt, paneer, tofu, eggs, or lentils to slow the meal’s effect on blood sugar.

Increase non-starchy vegetables in the curry, such as spinach, cauliflower, bell peppers, zucchini, or green beans, and limit potato or corn additions.

Ask for less creamy or sweet curry sauce; avoid added sugar, honey, sweet chutneys, and large amounts of cashew paste.

Take a 10–20 minute easy walk after eating and monitor your response to identify a portion size that works for you.