English Indian Rasam Soup (1 Cup), White Rice (1 Cup, Cooked) and Beets (Drained, Cooked, Boiled) (0.5 Cup Slices)

Reduce or omit the white-rice portion; replace it with lentils, chickpeas, quinoa, or barley, and keep the rasam as a broth-based side rather than adding rice to it.

Use a smaller serving of beets and eat them alongside a substantial protein such as eggs, tofu, fish, chicken, or unsweetened Greek yogurt.

Add high-fiber, non-starchy vegetables to the meal, such as spinach, okra, cauliflower, cabbage, green beans, or broccoli.

Have the protein and vegetables first, then eat the beets and any starch last; avoid having the rice and beets together in large portions.

Avoid sweetened rasam additions, sugary drinks, desserts, and extra rice at the same meal.

Take a gentle 10–20 minute walk after eating and use your glucose readings to identify the beet and rice portions that are tolerable for you.