Roti (1 Medium (7 Inches)) and Sprouts (1 Cup)

Have a smaller carbohydrate portion at the meal and avoid eating it when very hungry.

Add protein such as paneer, tofu, eggs, plain Greek yogurt, or unsweetened curd to the sprouts meal.

Increase non-starchy vegetables such as spinach, cucumber, tomato, cauliflower, cabbage, okra, or leafy salad before the main meal.

Choose moong sprouts or chickpeas in measured portions, and avoid sweet chutneys, potatoes, and sugary drinks with the meal.

Add healthy fats in modest amounts, such as nuts, seeds, avocado, or olive/mustard oil, to slow absorption.

Take a 10–20 minute easy walk after eating, and avoid sitting continuously after the meal.