Brown Rice (100 G) and Indian Chole (100 G)

Reduce the brown-rice portion and increase the chole and non-starchy vegetables on the plate; for example, use 1/3–1/2 cup cooked brown rice with a larger serving of chole, spinach, cauliflower, okra, or salad.

Eat salad or cooked non-starchy vegetables first, then chole, and have the brown rice last; add lemon, vinegar, or a yogurt-based dressing if tolerated.

Pair the meal with protein and fat, such as plain Greek yogurt, paneer, tofu, eggs, fish, chicken, nuts, or seeds, rather than eating rice primarily on its own.

Avoid sweet drinks, dessert, large amounts of mango chutney, and refined-flour sides such as naan with this meal; choose water, unsweetened tea, or plain buttermilk instead.

Choose firmer, less-cooked brown rice and cool then reheat it before serving; keep the portion modest and avoid second helpings.

Take a 10–20 minute easy walk soon after eating, if safe for you, to help blunt the post-meal rise.