White Rice (1 Cup, Cooked) and Chicken Meat (Broilers or Fryers, Fried, Cooked) (1 Cup, Chopped Or Diced)

Use a smaller starch portion and replace it with lentils, chickpeas, or barley.

Choose baked, grilled, air-fried, or lightly sautéed chicken instead of breaded or deep-fried chicken.

Add a generous serving of non-starchy vegetables such as broccoli, spinach, green beans, peppers, or salad before the main meal.

Pair the meal with a protein- and fiber-rich side such as black beans or edamame.

Use quinoa or buckwheat as an alternative starch portion when desired.

Check your glucose before eating and again afterward to identify the portion size and preparation style that work best for you.