White Rice (1 Cup, Cooked) and Cauliflower (1 Cup)

Reduce the white-rice portion substantially and increase the cauliflower and other non-starchy vegetables on the plate.

Replace some or all white rice with cauliflower rice, lentils, chickpeas, or pearled barley.

Eat protein and fiber-rich foods first—such as eggs, chicken, fish, tofu, or plain Greek yogurt—then eat the rice portion last.

Add healthy fats and acidity to the meal, such as avocado, olive oil, nuts, seeds, or vinegar-based dressing, while avoiding sweet sauces.

Choose cooled, cooked-and-reheated rice when possible and keep the serving modest; avoid pairing it with sugary drinks or desserts.

Take a 10–20 minute easy walk after the meal, and use your glucose readings to identify a rice portion that produces a smaller rise.