Sambhar (1 grams) and Brown rice (1 grams)

Reduce the brown rice portion and fill at least half your plate with non-starchy vegetables such as spinach, okra, eggplant, cauliflower, or green beans.

Eat the sambhar and vegetables first, then have the brown rice last; this can slow the rise after the meal.

Add a protein source such as tofu, plain unsweetened Greek yogurt, eggs, fish, or chicken alongside the meal.

Choose a firmer, less-cooked brown rice texture and avoid very large servings; cooking it, cooling it, and reheating it may also lessen the response for some people.

Include a small amount of healthy fat, such as peanuts, almonds, chia seeds, or avocado, with the meal.

Take an easy 10–20 minute walk after eating, and use your glucose readings to identify the rice portion that works best for you.