Rice with Vegetables (1 Cup) and Chapati (1 Piece)

Reduce the rice and chapati portions, and avoid eating both large servings in the same meal; choose one modest carbohydrate portion instead.

Choose intact whole-grain options such as steel-cut oats, quinoa, or barley in place of some rice or chapati.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, mushrooms, or peppers, cooked with minimal added sugar.

Add a protein source to the meal, such as lentils, chickpeas, beans, plain yogurt, eggs, fish, tofu, or paneer, and eat it before or alongside the carbohydrate.

Include a small amount of healthy fat and fiber, such as nuts, seeds, avocado, or olive/mustard oil, while avoiding sweet drinks and desserts with the meal.

Take a 10–20 minute easy walk after eating and monitor your glucose response to identify a portion size that works for you.