Roti (1 Medium (7 Inches)) and Potato Curry (1 Cup)

Replace most of the potato curry with chickpea, lentil, or bean curry, and include plenty of non-starchy vegetables such as spinach, cauliflower, okra, or cabbage.

Begin the meal with a salad or cooked vegetables, then eat protein such as paneer, tofu, eggs, fish, or chicken before the carbohydrate portion.

Keep the carbohydrate portion modest and avoid adding rice, sweets, sugary drinks, or dessert to the same meal.

Choose a higher-fibre flatbread made with barley flour, chickpea flour, or a barley–whole-wheat blend instead of a large plain flour flatbread.

Add protein and healthy fat to the meal, such as plain yogurt, paneer, tofu, nuts, or seeds, to slow absorption.

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