English Indian Rasam Soup (1 Cup) and Brown Rice (1 Cup, Cooked)

Reduce the brown-rice serving and increase the rasam-to-rice ratio; keep rice to a small, measured portion rather than a large bowl.

Add a protein side such as eggs, fish, chicken, paneer, or tofu to slow the rise after the meal.

Mix more non-starchy vegetables into or alongside the rasam, such as okra, spinach, cabbage, cauliflower, green beans, or eggplant.

Include a small serving of lentils, chickpeas, or beans with the meal instead of adding extra rice.

Avoid sweetened drinks, jaggery, sugar, or large amounts of starchy sides such as potatoes with this meal.

Take a 10–20 minute easy walk soon after eating, if this is safe and suitable for you.