Congee (1 Cup)

Use a smaller bowl of congee and avoid seconds; dilute it with extra water or broth to increase volume without adding more rice.

Add protein and fat to the meal, such as eggs, tofu, plain Greek yogurt, chicken, fish, or unsweetened soy milk.

Mix in high-fiber, non-starchy vegetables such as mushrooms, spinach, bok choy, broccoli, cabbage, or zucchini.

Replace part of the white rice with lentils, chickpeas, barley, or steel-cut oats, and choose intact grains rather than finely milled or instant rice products.

Avoid sweetened congee toppings and sides such as sugar, honey, sweetened condensed milk, sweet drinks, fried dough, or sugary sauces.

Check your glucose response about 1–2 hours after meals and adjust the rice portion or recipe with guidance from your clinician if spikes remain large.