Dal Yellow (Hommade) (1 Serving), White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup), Chapati (1 Serving (85g)) and Banana (1 Medium (7 Inches To 7 7/8 Inches Long))

Reduce the white rice portion substantially or replace it with a larger serving of yellow dal and non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or broccoli.

Keep chapati to a small portion and choose a higher-fiber whole-wheat chapati; avoid having a large portion of both chapati and rice in the same meal.

Have the dal, vegetables, and a protein first—such as eggs, plain unsweetened Greek yogurt, tofu, paneer, fish, or chicken—then eat the starches last.

Choose a small, firmer, less-ripe banana and eat it with nuts, peanut butter without added sugar, or plain unsweetened Greek yogurt rather than eating it alone.

Add soluble-fiber foods to the meal, such as lentils, chickpeas, black beans, or a small amount of chia seeds, while reducing rice accordingly.

Take a 10–20 minute easy walk soon after eating, and review glucose responses to identify the rice, chapati, or banana portion that most needs reducing.