Brown Rice (Long-Grain, Cooked) (100 G) and Mixed Vegetables (with Salt, Frozen, Drained, Cooked, Boiled) (1 Package (10 Oz) Yields)

Reduce the brown-rice portion and increase the non-starchy mixed vegetables; add a protein such as eggs, chicken, fish, tofu, tempeh, or lentils to slow digestion.

Choose a smaller serving of cooked brown rice (for example, 1/3–1/2 cup) and avoid second helpings; bulk out the meal with extra vegetables.

Cook the rice ahead, refrigerate it, and reheat it before eating; this can lessen the post-meal glucose response for some people.

Add a modest source of healthy fat and protein, such as avocado, olive oil, nuts, seeds, plain Greek yogurt, or cheese, while keeping portions appropriate for your goals.

Start the meal with vegetables and protein, then eat the rice last rather than eating the rice first or on its own.

Take a 10–20 minute easy walk or do other light activity soon after the meal, if safe and appropriate for you.