Cooked Rice (1 Cup, Cooked) and English Curd Rice (100 G)

Reduce the rice portion and bulk out curd rice with grated cucumber, chopped tomato, coriander, and non-starchy vegetables such as cauliflower or spinach.

Choose a smaller serving of cooked-and-cooled parboiled basmati rice rather than freshly cooked soft white rice; cooling before eating can reduce the glucose rise for some people.

Mix in cooked lentils or chickpeas and use plain unsweetened curd; the added protein and fibre can slow absorption.

Eat a protein-and-vegetable starter before the curd rice, such as eggs, tofu, paneer, or a salad with cucumber and leafy greens.

Avoid adding sugar, sweet chutneys, fried boondi, or large amounts of fruit to the curd rice; season instead with mustard seeds, curry leaves, ginger, pepper, and herbs.

Take a 10–20 minute easy walk soon after the meal, and use your glucose readings to identify a rice portion that keeps your response steadier.