English Indian Rice Flour Roti (1 Piece)

Reduce the rice-flour roti portion (for example, have one small roti rather than multiple) and avoid eating it by itself.

Eat the roti with a substantial serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or eggplant.

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

Use a smaller amount of rice flour and, if practical, blend it with chickpea flour or barley flour when making the dough.

Include a modest amount of fat with the meal, such as nuts, seeds, avocado, or a small amount of ghee, rather than pairing the roti with sugary sauces or drinks.

Take a 10–20 minute easy walk after the meal and check your glucose response to identify the portion that works best for you.