Chinese Black Rice (100 G)

Reduce the black-rice portion and measure it: try 1/4–1/2 cup cooked, then check your glucose response at the times recommended by your clinician.

Eat the rice as part of a meal with protein and fat, such as salmon, chicken, eggs, tofu, tempeh, or plain Greek yogurt, rather than eating it alone.

Add a large serving of non-starchy vegetables first or alongside it, such as broccoli, bok choy, spinach, mushrooms, cabbage, peppers, or cauliflower.

Replace part of the black rice with cauliflower rice, or mix a small amount of black rice into lentils or chickpeas to lower the meal’s carbohydrate load per serving.

Avoid sweetened sauces, sugary drinks, and desserts with the meal; choose water, unsweetened tea, vinegar-based seasonings, ginger, garlic, chili, and soy sauce in modest amounts instead.

Take a 10–20 minute easy walk after eating if it is safe for you, and use your glucose readings to identify the portion size that works best for you.