Roti (1 Small (6 Inches))

Keep the roti portion smaller—start with 1 medium roti instead of multiple rotis—and avoid adding sugar-containing spreads or sweet drinks.

Choose rotis made with barley flour or chickpea flour, or replace part of the wheat flour with these flours; avoid refined-flour rotis.

Pair roti with lentils, chickpeas, paneer, eggs, fish, or chicken to slow the rise in blood glucose.

Fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or peppers before eating the roti.

Add a small serving of plain unsweetened yogurt or a salad with lemon/vinegar alongside the meal.

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