English Indian Rasam Soup (1 Cup) and Cooked Rice (1 Cup, Cooked)

Reduce the rice portion and bulk up the meal with non-starchy vegetables such as okra, spinach, cabbage, cauliflower, or green beans.

Choose a smaller serving of parboiled basmati rice or brown basmati rice instead of softer, highly polished rice; cook it firm rather than very soft.

Have rasam with a serving of lentils, chickpeas, or mung beans to add protein and fibre, and avoid adding potato to the meal.

Include protein such as egg, plain yogurt/curd, paneer, fish, chicken, or tofu alongside the rice and rasam.

Start the meal with vegetables and protein, then eat the rice last; avoid second helpings of rice.

Take a 10–20 minute easy walk after eating and use your usual glucose checks to identify the rice portion that works best for you.