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

Reduce the roti portion (for example, have one smaller roti) and avoid eating it alone; pair it with a generous serving of non-starchy vegetables and dal or beans.

Choose a barley- or chickpea-flour roti instead of a refined-flour roti when possible, and avoid adding extra oil or butter.

Remove sugar from the milk tea; gradually step down the amount if needed, using cinnamon or cardamom for flavor instead.

Have protein and fiber first—such as plain yogurt, dal, paneer, tofu, or vegetables—then eat the roti afterward.

Avoid biscuits, sweets, juice, or other carbohydrate-rich items alongside the tea and roti.

Take a 10–20 minute easy walk soon after the meal to help blunt the rise.