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

Reduce the brown-rice portion and increase dal palak, using whole lentils and avoiding added sugar or sweetened sauces.

Choose brown basmati rice or another firmer, less-sticky brown rice variety; cook it al dente rather than very soft.

Cook the rice ahead, chill it, and reheat it before serving; keep the serving modest and pair it with extra palak or other non-starchy vegetables.

Eat a protein- and fiber-rich starter first, such as plain unsweetened yogurt, tofu, or a salad with cucumber, tomatoes, and leafy greens, then have the rice.

Add a small amount of fat and acidity to the meal, such as olive oil, mustard oil, lemon juice, or vinegar-based salad dressing, while keeping overall calories appropriate.

Take a 10–20 minute easy walk after eating and use your own glucose readings to identify the rice portion that keeps your response steadier.