Brown Rice (1 Cup, Cooked) and Boiled Egg (1 Large)

Reduce the brown-rice portion and avoid eating it alone; use a smaller serving alongside the boiled egg and plenty of non-starchy vegetables such as broccoli, spinach, cauliflower, peppers, or green beans.

Choose firmer, less-cooked brown rice and avoid overcooking it; cooling cooked rice and reheating it later may also lessen the glucose rise for some people.

Add more protein to the meal, such as an additional boiled egg, tofu, lentils, chickpeas, plain Greek yogurt, or grilled chicken, while keeping the rice portion modest.

Include healthy fats with the meal, such as avocado, nuts, seeds, or olive oil dressing on vegetables, to slow digestion.

Start the meal with a high-fiber salad or cooked non-starchy vegetables, then eat the egg and other protein before the rice.

Take a 10–20 minute easy walk after eating and, if possible, check your glucose response to different rice portions and meal combinations.