White Rice (1 Cup, Cooked) and Cooked Green String Beans (from Fresh) (1 Cup, Fresh)

Reduce the white-rice portion and increase the cooked green beans; start with a smaller serving and assess your response before adding more rice.

Replace some or all of the white rice with lentils, chickpeas, quinoa, or barley, which tend to produce a gentler rise.

Eat the meal with protein such as eggs, chicken, fish, tofu, or tempeh, and include healthy fats such as avocado, nuts, seeds, or olive oil.

Add more non-starchy vegetables, such as broccoli, spinach, zucchini, mushrooms, or a leafy salad, to increase meal volume and fiber.

Cook the rice, cool it fully, and reheat it before eating; also avoid overcooking it into a very soft texture.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks or dessert alongside it.