Cooked Rice (1 Cup, Cooked) and English Kala Chana (1 Serving (110g))

Reduce the rice portion and increase the English kala chana portion; keep the meal balanced rather than rice-dominant.

Choose firmer, less-polished rice such as basmati, cook it al dente, and avoid overcooking or making it sticky.

Cook rice, cool it in the refrigerator, then reheat it before eating to lessen the post-meal rise.

Add plenty of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cabbage, or salad to the meal.

Include protein and healthy fat with the meal, such as plain curd, paneer, eggs, fish, chicken, tofu, or a small handful of nuts.

Take a 10–20 minute easy walk after eating, and avoid sugary drinks, desserts, or large fruit portions with the same meal.