Rotti (1 piece)

Keep the roti portion small and avoid eating it on its own.

Choose a barley-flour roti instead of a refined-flour roti when possible.

Pair roti with lentils, chickpeas, tofu, or eggs to slow the rise.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, or cabbage.

Avoid sweet drinks, fruit juice, and sugary sides with the meal.

Take a 10–20 minute easy walk after eating.