Cooked Rice (1 Cup, Cooked) and Kadhi (1 Serving (120g))

Reduce the cooked rice portion and fill the rest of the plate with non-starchy vegetables such as okra, spinach, cauliflower, cabbage, or green beans.

Choose smaller portions of basmati or parboiled rice, cook it firm rather than very soft, and avoid seconds.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat the kadhi and vegetables before the rice.

Add protein to the meal, such as plain yogurt, paneer, eggs, fish, chicken, tofu, or lentils, while keeping added sugar out of the kadhi.

Avoid pairing this meal with sweet drinks, dessert, papad, fried snacks, or additional refined-flour foods; choose water or unsweetened buttermilk instead.

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