Ragi roti (1 piece)

Reduce the ragi roti portion: try one small, thin roti instead of multiple rotis, and avoid eating it when very hungry.

Pair the roti with protein and fat, such as paneer, tofu, eggs, unsweetened yogurt, or a small handful of nuts; avoid sweetened curd or sugary chutneys.

Fill at least half the meal with non-starchy vegetables such as spinach, okra, cabbage, cauliflower, cucumber, or beans before eating the roti.

Choose a mixed-flour roti by replacing part of the ragi flour with chickpea flour or lentil flour, and keep the total roti size modest.

Avoid having ragi roti with potatoes, rice, sweets, fruit juice, or sweet tea in the same meal; use vegetable-based sides instead.

Take a 10–20 minute easy walk soon after the meal and check your glucose response to identify the portion you tolerate best.