Basmati Rice (1 Cup, Cooked)

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

Pair rice with a protein-rich food such as eggs, fish, chicken, tofu, or Greek yogurt rather than eating it alone.

Add a high-fiber side such as lentils, chickpeas, or black beans, and reduce the rice accordingly.

Choose firmer, less-cooked basmati rice; avoid overcooking it until very soft or sticky.

Cook rice, cool it in the refrigerator, then reheat it before eating; this may blunt the rise for some people.

Start the meal with vegetables or a salad dressed with vinegar or lemon, and take a 10–20 minute walk after eating.