Veg meals with rice and rotti (1 Serving)

Reduce the rice or rotti portion and fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, eggplant, mushrooms, or green beans.

Choose lower-impact carbohydrate options: basmati rice in a modest portion, barley, quinoa, steel-cut oats, or whole-grain chapati made with barley or besan mixed into the flour.

Add protein to every meal, such as dal, chana, rajma, moong, tofu, paneer, unsweetened curd, or eggs if you eat them; avoid sweetened yogurt and sugary sauces.

Include healthy fats and fibre with the meal: nuts, seeds, avocado, olives, or a small amount of oil; start with a salad or cooked vegetables before rice or rotti.

Avoid having rice and rotti together in the same meal; select one carbohydrate source, eat slowly, and keep servings consistent.

Take a 10–20 minute easy walk after eating, and consider checking your glucose response to specific portions and meal combinations with your healthcare professional.