Egg Omelet (1 Large) and Brown Basmati Rice (Daawat) (1 Serving)

Reduce the rice portion and fill at least half the plate with non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, peppers, or salad greens.

Eat the omelet and vegetables first, then have the rice last; slowing the meal down can also blunt the post-meal rise.

Use a smaller serving of brown basmati rice and add lentils, chickpeas, or beans to make the carbohydrate portion more fiber-rich.

Include healthy fats with the meal, such as avocado, olives, nuts, seeds, or an olive-oil dressing on vegetables.

Avoid sweet drinks, juice, dessert, and large fruit portions with this meal, since they can add to the rise.

Take a gentle 10–20 minute walk after eating and use your usual glucose checks to identify the rice portion that works best for you.