Curd (Amul) (1 Serving), English Rajma (100 G) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion substantially and fill the rest of the plate with non-starchy vegetables such as broccoli, spinach, cauliflower, okra, cucumber, or salad.

Replace white rice with cooked barley, quinoa, or a modest serving of basmati rice; keep the portion to about ½ cup cooked and avoid second helpings.

Eat vegetables and rajma first, then curd, and have any rice last; this meal order can blunt the post-meal rise.

Keep rajma as the main carbohydrate, using about ¾–1 cup cooked, and prepare it with minimal added oil or sugar-rich sauces.

Choose plain, unsweetened curd and avoid sweetened yogurt, fruit yogurt, or added sugar; add cinnamon or a few nuts/seeds if desired.

Take a 10–20 minute easy walk soon after the meal, if medically appropriate, and check portions or glucose response to identify your personal tolerance.