Dal Yellow (Hommade) (1 Serving) and Brown Rice (1 Cup, Cooked)

Reduce the brown rice portion and increase the yellow dal and non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or green beans.

Choose firmer, less-cooked brown rice and avoid overcooking it; allow it to cool before reheating for a later meal if practical.

Add protein to the meal, such as tofu, tempeh, eggs, plain Greek yogurt, fish, or chicken, to slow carbohydrate absorption.

Include healthy fats in a moderate amount, such as avocado, nuts, seeds, or olive oil, alongside the rice and dal.

Start the meal with a salad or cooked non-starchy vegetables dressed with lemon juice or vinegar, then eat the rice last.

Take a 10–20 minute easy walk after eating, if medically appropriate, to help reduce the post-meal rise.