Roti (1 piece) and Vegetable Curry (1 Cup)

Reduce the roti portion and avoid eating it on an empty stomach; start the meal with salad or cooked leafy vegetables.

Choose roti made with higher-fiber flour such as barley flour or chickpea flour, and avoid adding sugar or refined flour.

Add a protein-rich side such as lentils, chickpeas, tofu, paneer, eggs, fish, or plain unsweetened yogurt.

Make the vegetable curry mostly from non-starchy vegetables such as spinach, okra, eggplant, cauliflower, cabbage, green beans, or zucchini; limit potatoes, corn, and peas.

Include healthy fats in modest amounts, such as nuts, seeds, avocado, or olive oil, to slow digestion.

Take a 10–20 minute easy walk after eating and monitor your response; discuss repeated large spikes with your clinician.