English Arhar Dal (1 Serving (110g)) and Cooked Rice (1 Cup, Cooked)

Reduce the rice portion substantially and build most of the meal around arhar dal, non-starchy vegetables, and protein; avoid eating rice by itself.

Swap white rice for a smaller serving of quinoa, pearled barley, or steel-cut oats, which generally produce a slower rise in blood sugar.

Choose intact, minimally processed grains and avoid rice porridge, puffed rice, rice flakes, and overcooked or very soft rice, which can raise blood sugar faster.

Add protein and healthy fat to the meal, such as eggs, tofu, paneer, plain unsweetened yogurt, nuts, or seeds, and include high-fiber vegetables such as broccoli, spinach, okra, cauliflower, or beans.

Eat vegetables and protein first, then dal, and have any rice last; avoid sweet drinks, dessert, and fruit juice with the meal.

Take a 10–20 minute easy walk soon after eating and monitor your response; discuss repeated large spikes with your clinician or diabetes educator.