Daal chawal (1 piece)

Reduce the rice portion to about ½–¾ cup cooked and increase the daal portion, as lentils tend to produce a steadier glucose response.

Choose cooked basmati rice, preferably parboiled basmati, instead of sticky or short-grain white rice; keep the serving modest.

Add a large side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or green beans to slow the meal’s absorption.

Include protein with the meal, such as plain curd, paneer, eggs, fish, or chicken, and avoid sweetened curd preparations.

Add healthy fats in small amounts, such as a teaspoon of ghee in the daal or a few almonds, to help blunt the rise.

Avoid pairing daal chawal with papad, potato dishes, sweets, juice, or sugary drinks; choose water or unsweetened tea instead.