White Rice (1 Cup, Cooked), English Indian Rasam Soup (1 Cup) and Curd (Nandini) (1 Serving)

Replace the white-rice portion with pearled barley, quinoa, or intact lentils; keep the rasam and use it as a broth rather than adding extra starch.

Eat the unsweetened curd and a serving of non-starchy vegetables before the main meal; options include okra, spinach, cauliflower, cabbage, eggplant, or green beans.

Add protein to the meal, such as eggs, paneer, tofu, fish, chicken, or a small portion of lentils, to slow carbohydrate absorption.

Keep the starch serving modest and avoid second helpings; increase rasam, vegetables, and protein instead.

Choose plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweetened beverages with the meal.

Take a gentle 10–20 minute walk after eating, if safe for you, and track your glucose response to identify a portion size that works better.