Beef, Rice and Vegetables (Mixture) (1 Cup)

Reduce the rice portion and increase the non-starchy vegetables and beef portions to make the meal more filling with fewer fast-digesting carbohydrates.

Replace some or all of the rice with lentils, chickpeas, or pearl barley.

Eat the beef and vegetables first, then have the rice or other starch last.

Choose vegetables such as broccoli, spinach, green beans, peppers, zucchini, or cauliflower, and avoid adding sugary sauces.

Add a small amount of healthy fat, such as avocado, olive oil, or nuts, to slow digestion and improve fullness.

Take a 10–20 minute easy walk after the meal to help lower the post-meal rise.