English Dal Makhani (100 G) and Cooked Rice (1 Cup, Cooked)

Reduce the cooked rice portion to about 1/2 cup and fill the rest of the plate with non-starchy vegetables such as cauliflower, spinach, okra, or broccoli.

Choose cooled-and-reheated basmati rice in a smaller serving rather than a large portion of freshly cooked rice.

Have a larger serving of dal makhani made with whole black urad and kidney beans, while keeping added butter and cream modest.

Eat vegetables and dal first, then eat the rice last; this can slow the rise after the meal.

Add a protein side such as plain Greek yogurt, paneer, egg, fish, or chicken, and avoid sweet drinks with the meal.

Take a 10–20 minute easy walk soon after eating, if this is safe and suitable for you.