Basmati Rice Rozana (India Gate) (1 Serving)

Reduce the cooked basmati rice portion to about ½–1 cup per meal, and avoid second servings.

Pair rice with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, broccoli, or salad; use minimal added sugar in dressings or gravies.

Add a protein source to the same meal, such as dal, chana, rajma, eggs, fish, chicken, paneer, or unsweetened curd.

Cook rice, refrigerate it for several hours or overnight, then reheat and eat it; this may soften the post-meal rise compared with freshly cooked rice.

Avoid having rice on its own or with sweet drinks, desserts, potatoes, white bread, or sugary sauces; choose water, plain chaas, or unsweetened tea instead.

Take a 10–20 minute easy walk after the meal, if medically appropriate, and monitor your response to find the portion that suits you best.