English Moong Dal (1 Cup) and Cooked Rice (1 Cup, Cooked)

Reduce the rice portion and increase the proportion of cooked moong dal, using a smaller bowl and avoiding second servings.

Choose firm, less-sticky rice varieties such as parboiled basmati rice, and cook it so the grains remain separate rather than very soft or mushy.

Add a large serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cabbage, or green beans to the meal.

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

Cook the rice, cool it in the refrigerator, then reheat it before eating; keep portions modest even when using this method.

Take an easy 10–20 minute walk after the meal and track your response; consult your clinician promptly if large spikes are frequent or severe.