Kiwi Fruit (1 Fruit), Marmalade (1 Tablespoon) and White Rice (1 Cup, Cooked)

Keep kiwi to a small serving and eat it after or alongside protein and fat, such as plain Greek yogurt, chia seeds, or a handful of nuts, rather than by itself.

Replace marmalade with crushed berries, such as raspberries or strawberries, mixed with chia seeds for a lower-sugar spread.

Swap the white-rice portion for lentils, chickpeas, or barley; these are typically more gradual carbohydrate choices and add fiber and protein.

If keeping white rice, substantially reduce the portion and combine it with a large serving of non-starchy vegetables, beans, tofu, fish, or eggs.

Avoid having marmalade, kiwi, and a starch-heavy meal close together; choose only one sweeter carbohydrate source at a time.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.