Brown Rice (1 Cup, Cooked) and English Kala Chana (1 Serving (110g))

Reduce the brown-rice portion substantially (for example, start with 1/3–1/2 cup cooked) and increase the English kala chana and non-starchy vegetables such as broccoli, spinach, okra, cauliflower, or salad.

Choose firmer, less-cooked brown rice; avoid overcooking it, and do not eat it hot and freshly steamed if you notice this worsens your readings. Cooling and reheating a modest portion may help some people.

Eat the kala chana, vegetables, and a protein first, then have the rice last. Suitable additions include eggs, fish, chicken, tofu, paneer, or plain unsweetened Greek yogurt.

Avoid pairing the meal with sugary drinks, fruit juice, sweet chutneys, desserts, or large amounts of refined-flour foods.

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

Check your glucose response with smaller portions on separate days. If spikes remain large or you use glucose-lowering medication, discuss the pattern with your clinician or dietitian.