Roti (1 Medium (7 Inches)) and kheema (1 serving(s))

Reduce the roti portion and increase kheema plus non-starchy vegetables such as spinach, okra, cauliflower, cucumber, or salad.

Replace regular roti with a roti made primarily from barley flour, chickpea flour, or a barley–chickpea flour blend.

Choose lean kheema and cook it with plenty of fibre-rich vegetables such as peas in moderation, spinach, mushrooms, or bell peppers; avoid added sugar and large amounts of potato.

Eat the vegetables and kheema first, then have the roti last to slow the rise after the meal.

Avoid sweet drinks, dessert, fruit juice, and sugary chutneys with this meal; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if medically appropriate.