Curd (Mother Dairy) (1 Serving) and Brown Rice (1 Cup, Cooked)

Reduce the brown-rice portion and combine it with a larger serving of non-starchy vegetables such as broccoli, spinach, okra, cauliflower, or salad.

Choose plain, unsweetened curd and avoid added sugar, honey, fruit syrups, or sweetened flavored varieties.

Add protein and healthy fat to the meal, such as lentils, chickpeas, tofu, eggs, fish, chicken, nuts, or seeds, to slow glucose absorption.

Cook brown rice until just tender rather than very soft, and consider cooling it before reheating for the meal.

Eat vegetables and protein first, then curd, and have the brown rice last; eat slowly and avoid a second rice serving.

Take a 10–20 minute easy walk after eating, if medically appropriate.