Cooked rice (1 piece) and English Indian Chana Masala (1 Cup)

Reduce the rice portion substantially (for example, use it as a small side rather than the base of the meal) and increase the chana masala and non-starchy vegetables on the plate.

Choose a smaller serving of cooled-then-reheated basmati rice if you tolerate it better, and avoid very soft, sticky, or overcooked rice.

Add a large salad or cooked vegetables such as spinach, okra, cauliflower, cabbage, eggplant, or green beans before or alongside the meal.

Include a protein-rich side such as plain unsweetened yogurt, paneer, eggs, fish, chicken, or tofu; avoid sweetened yogurt and sugary sauces.

Use more chickpeas or add lentils to the chana masala, while keeping added sugar and excessive oil minimal.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to identify a rice portion that works for you.