Soya Chunks (Nutrela) (1 Serving) and Brown Rice (1 Cup, Cooked)

Reduce the brown rice portion and increase the proportion of soya chunks and non-starchy vegetables such as spinach, broccoli, mushrooms, or peppers.

Add a protein or healthy-fat side, such as eggs, tofu, fish, plain yogurt, nuts, or seeds, rather than eating the rice mostly on its own.

Eat the vegetables and soya chunks first, then have the brown rice last to slow the meal’s glucose rise.

Cook the brown rice, cool it in the refrigerator, and reheat it before eating; this may produce a gentler response for some people.

Avoid sweet sauces, sugary drinks, and large portions of fruit with this meal; use herbs, spices, lemon, vinegar, or unsweetened curd for flavor.

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