Tea Unsweetened (1 Mug (8 Fl Oz)) and Roti (1 Medium (7 Inches))

Reduce the roti portion (for example, have one smaller roti) and avoid eating it alone; pair it with a protein-rich food such as eggs, plain Greek yogurt, paneer, tofu, or lentils.

Choose roti made from higher-fiber flour such as 100% whole-wheat atta, barley flour, or a mix of whole-wheat and chickpea flour; avoid refined-flour rotis.

Add plenty of non-starchy vegetables to the meal, such as spinach, okra, cauliflower, cabbage, peppers, or salad, before or alongside the roti.

Include healthy fats in modest amounts, such as avocado, nuts, seeds, or a little olive oil, to slow digestion and blunt the rise.

Have unsweetened tea after or with a balanced meal rather than using tea and roti as a mostly carbohydrate-only meal; avoid sweetened milk, syrups, or biscuits with the tea.

Take a gentle 10–20 minute walk after eating, if safe for you, and monitor your response to identify the roti portion and meal combination that works best.