Rajma roti (1 piece)

Reduce the portion: try 1 small roti with a moderate serving of rajma rather than multiple rotis or a large bowl of beans.

Choose a thinner, high-fibre roti made with barley flour or chickpea flour instead of refined-flour breads, and avoid adding rice to the same meal.

Add a generous non-starchy vegetable salad or cooked vegetables, such as cucumber, tomato, spinach, cauliflower, okra, or cabbage, before the rajma-roti meal.

Include a protein or healthy-fat side such as plain unsweetened yogurt, paneer, eggs, fish, tofu, or a small handful of nuts; avoid sweetened yogurt or sugary drinks.

Avoid glucose-raising extras with the meal, including sweet chutneys, desserts, fruit juice, soda, and large amounts of potato.

Take an easy 10–20 minute walk soon after eating, if safe for you; if spikes remain large or you use diabetes medication, discuss meal adjustments with your clinician.