Brown Rice (1 Cup, Cooked) and Kadhi (1 Serving (120g))

Reduce the brown rice portion to about 1/2 cup cooked and avoid second servings; fill the remaining plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or beans.

Choose a thicker, unsweetened kadhi made with plain yogurt and besan; avoid adding sugar, sweetened yogurt, or sweet chutneys.

Add a protein-rich side such as lentils, chickpeas, tofu, paneer, eggs, fish, or chicken to slow the meal’s glucose rise.

Include a salad or cooked vegetables before eating the rice and kadhi, dressed with lemon, vinegar, or a small amount of olive oil.

Prefer firmer, less-cooked brown rice and cool/reheat it before serving when practical; this may produce a gentler response than very soft, freshly cooked rice.

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