English Fried Fish (100 G), Fish Curry (1 Cup) and Cooked Rice (1 Cup, Cooked)

Reduce the cooked-rice portion and replace part of it with cooked barley or lentils to slow the post-meal rise.

Choose brown basmati rice or parboiled basmati rice, cook it firm rather than very soft, and avoid large second servings.

Have the fish curry with extra non-starchy vegetables such as spinach, okra, cauliflower, or green beans; limit potato or other starchy additions in the curry.

Prefer grilled, baked, air-fried, or lightly pan-seared fish instead of heavily battered or deep-fried fish, and keep added sauces low in sugar.

Eat the fish and vegetables before the rice, and include a small serving of plain unsweetened yogurt if it suits you.

Take a 10–20 minute easy walk after the meal and use your glucose readings to identify a rice portion that works for you.