Roti Prata (1 Medium (7 Inches)) and Tea with Milk (1 Teacup (6 Fl Oz))

Choose one plain whole-wheat or multigrain prata instead of multiple servings, and avoid sweetened or stuffed versions.

Add a protein-rich side such as eggs, grilled chicken, tofu, or unsweetened Greek yogurt to slow the rise in glucose.

Include non-starchy vegetables such as spinach, cucumber, okra, broccoli, or a salad alongside the meal.

Ask for less oil or ghee when preparing the prata, and avoid pairing it with sugary sauces or condensed milk.

Have tea without added sugar; use a small amount of unsweetened milk or choose plain tea instead.

Take a 10–20 minute easy walk after eating and keep the portion of prata modest.