Wild Rice (1 Cup), Beef Steak (100 G) and Avocado (1 Avocado, Ns As To Florida Or California)

Reduce the wild rice portion first: try 1/3–1/2 cup cooked, while keeping the steak and avocado portions similar.

Eat the steak and avocado before the wild rice, and slow the meal down; starting with protein and fat may blunt the rise after the carbohydrate portion.

Add a large serving of non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or leafy salad, and avoid sweet dressings or sauces.

If you want a smaller rice serving but more volume, combine it with lentils, chickpeas, or black beans rather than adding bread, potatoes, or sugary sides.

Choose a leaner steak portion if the meal is very high in saturated fat, such as sirloin or tenderloin, and keep avocado to about 1/4–1/2 fruit.

Take a gentle 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.