Cooked Rice (100 G) and Dal Yellow (Hommade) (1 Serving)

Reduce the cooked rice portion and replace part of it with cauliflower rice, sautéed non-starchy vegetables, or a salad.

Choose parboiled basmati rice or brown basmati rice in a smaller serving, rather than soft, sticky, or highly polished white rice.

Increase the proportion of yellow dal, and add protein such as plain Greek yogurt, paneer, tofu, eggs, fish, or chicken.

Add fiber-rich vegetables to the meal, such as spinach, okra, broccoli, green beans, eggplant, or cabbage.

Include a small amount of healthy fat, such as avocado, nuts, seeds, olive oil, or ghee, to slow absorption.

Eat vegetables and protein first, have rice last, and take a 10–20 minute easy walk after the meal.