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

Reduce the rice portion to about 1/4–1/2 cup cooked and build the rest of the plate around non-starchy vegetables and protein.

Choose cooked basmati rice, preferably cooled and reheated, instead of higher-spike rice varieties; avoid overcooking it.

Replace English fried fish with grilled, baked, air-fried, or pan-seared fish without a flour or breadcrumb coating.

Make the vegetable curry with mostly non-starchy vegetables such as spinach, cauliflower, eggplant, okra, green beans, or zucchini; limit potatoes, sweet potatoes, corn, and added sugar.

Eat the fish and vegetables first, then the rice last, and include a small serving of lentils or chickpeas if tolerated.

Take a 10–20 minute easy walk after the meal and review repeated large spikes with your diabetes clinician, especially if you use glucose-lowering medication.