Roti and paneer (1 piece)

Reduce the roti portion (for example, have 1 small roti instead of multiple) and increase the paneer and non-starchy vegetables on the plate.

Choose a smaller, thicker roti made with stone-ground whole wheat or barley flour; avoid refined-flour rotis and added sugar.

Eat paneer, salad, or cooked non-starchy vegetables first, then eat the roti last to slow the rise in glucose.

Add high-fiber vegetables such as spinach, okra, cauliflower, cabbage, eggplant, or broccoli to the meal; avoid potato-based sides.

Avoid pairing the meal with sweet drinks, juice, desserts, or large portions of rice; choose water, unsweetened tea, or plain yogurt instead.

Take a 10–20 minute easy walk soon after the meal, if safe for you, and track your glucose response to adjust portions.