Sambar (1 Cup) and Brown Rice (1 Cup, Cooked)

Reduce the brown rice portion to about 1/2 cup cooked, and increase the sambar and non-starchy vegetables on the plate.

Choose intact or parboiled brown rice rather than very soft, overcooked rice; cook it until just tender and avoid mashing it.

Add a protein side such as tofu, plain unsweetened Greek yogurt, paneer, or a boiled egg to slow the rise after the meal.

Make the sambar richer in lentils and vegetables such as okra, eggplant, spinach, cabbage, cauliflower, or green beans; avoid adding sugar.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing before eating the rice.

Take a 10–20 minute easy walk shortly after the meal, if appropriate for your health and mobility.