White Rice (1 Serving (105g)), Cucumber (Peeled) (1 Cup, Pared, Chopped) and Dal Yellow (Hommade) (1 Serving)

Reduce the white-rice portion and increase the proportion of yellow dal and peeled cucumber on the plate.

Replace white rice with cooked barley, quinoa, or steel-cut oats in a similar-sized serving.

Choose a smaller serving of rice and add a side of non-starchy vegetables such as spinach, broccoli, cauliflower, or okra.

Have the dal with added vegetables and a modest amount of healthy fat, such as olive oil, nuts, or seeds, to slow digestion.

Eat the cucumber and dal before the rice rather than starting with the rice.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.