Cooked Rice (100 G) and English Rajma (100 G)

Reduce the cooked-rice portion and increase the proportion of English rajma, which adds protein and fibre to slow the rise.

Choose a smaller serving of parboiled basmati rice rather than sticky or highly polished short-grain rice, and avoid overcooking it.

Eat a salad or cooked non-starchy vegetables first, such as cucumber, tomato, spinach, broccoli, cauliflower, or okra, before the rice and rajma.

Add a protein side such as plain curd, paneer, eggs, fish, or chicken; avoid sweetened curd or sugary sauces.

Cook the rice, cool it in the refrigerator, and reheat it before eating when practical; keep the serving size unchanged or smaller.

Take a 10–20 minute easy walk soon after the meal and avoid dessert, juice, or sweet drinks with it.