Basmati Rice (Dry) (100 G)

Reduce the dry rice portion and bulk the meal with non-starchy vegetables such as broccoli, spinach, cauliflower, peppers, or green beans.

Replace part of the rice with lentils, chickpeas, or beans; for example, use half rice and half lentils.

Choose parboiled basmati rice when available, and avoid overcooking it; keep the grains firm rather than very soft.

Cook the rice, cool it in the refrigerator, then reheat it before eating to lessen the post-meal rise for some people.

Eat the rice as part of a mixed meal with protein and fat, such as eggs, plain Greek yogurt, tofu, fish, chicken, avocado, nuts, or olive oil.

Take a 10–20 minute easy walk soon after the meal, if this is safe for you.