Mushroom Gravy (1 Serving (30g)) and Roti (1 Medium (7 Inches))

Replace some or all of the roti with a besan (chickpea-flour) roti, and keep the portion to one small roti.

Add a protein side such as unsweetened plain Greek yogurt, paneer, tofu, eggs, or lentils; eat this before or alongside the gravy and roti.

Increase the non-starchy vegetables in the mushroom gravy—such as spinach, capsicum, cauliflower, zucchini, or green beans—and avoid adding flour, cornflour, sugar, or sweetened cream.

Use a thinner, less oily gravy and choose whole mushrooms rather than a thickened or restaurant-style creamy sauce.

Eat slowly and avoid pairing this meal with rice, potatoes, sweet drinks, dessert, or a second roti.

Take a 10–20 minute easy walk after the meal, if safe for you, to help blunt the rise.