Palak Paneer (Tandoor Chef) (1 Serving) and Roti (Roti Land) (1 Serving)

Reduce the roti portion to one small whole-wheat or barley roti, and avoid adding rice or other starches to the same meal.

Increase the palak paneer portion and use paneer prepared with minimal cream or added sugar; its protein and fat can slow the meal’s glucose rise.

Add a side salad of cucumber, tomato, radish, and leafy greens with lemon or vinegar before the meal.

Choose a thinner, higher-fiber roti made from whole wheat, barley, or chickpea flour rather than refined flour.

Avoid sweet drinks, sweetened lassi, dessert, or fruit juice with or immediately after this meal; choose water, unsweetened buttermilk, or plain tea instead.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.