Dal Yellow (Hommade) (1 Serving) and Basmati Rice (Dry) (1 Serving (85g))

Reduce the dry basmati rice portion and increase the share of yellow dal and non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or eggplant.

Eat the dal and vegetables first, then have the rice last; avoid eating rice by itself.

Add protein and healthy fat to the meal, such as eggs, fish, chicken, tofu, paneer, plain Greek yogurt, or a small handful of nuts.

Cook the rice so it remains firm rather than very soft or mushy; cooling it after cooking and reheating it later may also blunt the rise for some people.

Add a vinegar- or lemon-based salad before or alongside the meal, provided it is suitable for your stomach and medications.

Take a 10–20 minute easy walk soon after eating, and use your glucose readings to identify the rice portion that keeps your rise manageable.