Roti and Dal (1 piece)

Reduce the roti portion and increase the dal portion, especially thicker dal with whole lentils rather than a watery preparation.

Choose roti made from barley flour, besan (chickpea flour), or a barley–besan blend instead of refined flour.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or bottle gourd to the meal.

Include protein and fat with the meal, such as plain unsweetened yogurt, paneer, tofu, eggs, or a small handful of almonds.

Eat the vegetables and protein first, then dal, and have roti last; eat slowly and avoid second helpings of roti.

Take a 10–20 minute easy walk after eating, if safe for you, and monitor your post-meal glucose to identify the roti and dal portions that work best.