Cooked Rice (1 Cup, Cooked) and Wheat Chapati (1 Piece)

Reduce the rice and chapati portions, and avoid eating both in large amounts at the same meal; choose one starch serving instead.

Replace regular cooked rice with parboiled or basmati rice, keeping the serving to about ½–¾ cup cooked.

Pair the meal with protein such as eggs, paneer, plain Greek yogurt, fish, chicken, tofu, or dal to slow glucose absorption.

Fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, broccoli, cucumber, or salad before eating the rice or chapati.

Choose a smaller whole-wheat chapati and add fiber-rich sides such as chickpeas, lentils, or beans rather than extra rice or another chapati.

Take a 10–20 minute easy walk after the meal, and avoid sweet drinks, desserts, or fruit juice alongside it.