White Rice (1 Cup, Cooked) and Beef (100 G)

Reduce the white rice portion and replace part of it with lentils, chickpeas, or barley.

Start the meal with a non-starchy vegetable salad such as broccoli, leafy greens, cucumbers, or peppers, using a vinegar-based dressing if tolerated.

Keep beef portions moderate and choose leaner cuts; avoid sugary marinades, sauces, and glazes.

Cook and cool the rice before reheating it, and pair it with beans or vegetables rather than eating it alone.

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

Track your response to different rice portions and meal combinations so you can identify the amount that keeps your rise lower.