Chicken (100 G) and White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup)

Reduce the white-rice portion and increase the chicken and non-starchy vegetables on the plate, such as broccoli, spinach, zucchini, mushrooms, or green beans.

Replace part or all of the white rice with lentils, chickpeas, black beans, or barley; these usually produce a steadier glucose response while adding fiber and protein.

Eat the chicken and vegetables first, then have the rice last to slow the rise after the meal.

Add a fiber-rich starter such as a salad with leafy greens, cucumber, tomatoes, and an olive-oil-and-vinegar dressing before the rice.

Cook the rice ahead, refrigerate it, and reheat it before eating; this can reduce the amount of rapidly absorbed starch for some people.

Take a 10–20 minute easy walk soon after the meal, if safe and appropriate for you.