12 Diabetic-Friendly Indian Recipes to Try Today

9. Jowar (Sorghum) Roti with Mixed Dal

Jowar rotis make a practical whole-grain swap for wheat, offering more fiber and a lower glycemic response for many people. Work with warm water and a little oil to make pliable dough; press and cook on a hot griddle for soft, flexible rotis. Pair a single jowar roti with a bowl of mixed dal—such as toor and masoor with added greens—to combine complex carbs and plant protein in a balanced way. The dal adds fiber and slows carbohydrate absorption, while the single roti keeps portion control straightforward. If jowar is new to you, start by mixing it with a small amount of atta or millet flour until you’re comfortable with the texture. This combo suits lunch boxes or a quick weeknight dinner and travels well when packed with a side of raw cucumber and carrot sticks.