English Dal (1 Cup) and Cooked Rice (1 Cup, Cooked)

Reduce the rice portion and bulk the plate with non-starchy vegetables such as spinach, broccoli, cauliflower, zucchini, or okra.

Choose a smaller serving of cooled-then-reheated basmati rice, and avoid very soft or overcooked rice.

Make dal the larger part of the meal; use whole lentils, chickpeas, or kidney beans rather than a thin, strained dal.

Add protein and fat to the meal, such as eggs, tofu, paneer, plain unsweetened yogurt, fish, or chicken, rather than eating rice and dal alone.

Eat vegetables and dal first, then eat the rice last and slowly; avoid second helpings of rice.

Take a 10–20 minute easy walk after the meal, and discuss repeated large spikes with your clinician or diabetes care team.