Brown Rice (1 Cup, Cooked) and English Chana Dal (100 G)

Reduce the brown-rice portion (for example, start with 1/3–1/2 cup cooked) and increase the chana dal and non-starchy vegetables on the plate.

Cook brown rice, refrigerate it for several hours or overnight, then reheat it before eating; keep the serving measured, as total carbohydrate still matters.

Eat the meal with protein and fat, such as eggs, paneer, tofu, fish, chicken, plain unsweetened Greek yogurt, or a small handful of nuts, rather than having rice and dal alone.

Add a large serving of low-starch vegetables such as spinach, okra, cauliflower, cabbage, broccoli, green beans, or salad; avoid potato and large portions of corn with this meal.

Avoid sugary drinks, fruit juice, sweetened yogurt, desserts, and extra bread or snacks alongside the rice-and-dal meal.

Take a 10–20 minute easy walk soon after eating if safe for you, and discuss repeated large post-meal rises with your clinician or diabetes educator, especially if you use glucose-lowering medication.