Brown Rice (1 Cup, Cooked) and English Dal (1 Cup)

Reduce the brown rice portion and replace part of it with cauliflower rice, quinoa, or barley; keep the cooked rice to about 1/3–1/2 cup initially and monitor your response.

Choose firmer, less-cooked brown rice, cool it after cooking and reheat it before eating; this can slow how quickly its starch is absorbed.

Increase the dal-to-rice ratio: have a larger serving of English dal and a smaller serving of rice, and avoid adding potatoes or other starchy sides.

Add plenty of non-starchy vegetables to the meal, such as spinach, okra, broccoli, cauliflower, cabbage, eggplant, green beans, or salad.

Include protein and healthy fat with the meal, such as plain Greek yogurt, eggs, tofu, paneer, chicken, fish, avocado, nuts, or seeds, while limiting sweet sauces.

Take a 10–20 minute easy walk soon after eating, and avoid having the rice-dal meal when you are very hungry or alongside sugary drinks.