White Rice (1 Cup, Cooked) and Dal (1 piece)

Reduce the white-rice portion and increase the dal-to-rice ratio; keep rice to a small serving and avoid seconds.

Replace some or all white rice with cooked barley or quinoa, which typically produces a gentler glucose response.

Add a large serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, or green beans to the meal.

Include a protein-rich side such as plain Greek yogurt, tofu, paneer, eggs, fish, or chicken, while keeping added sugars minimal.

Cook dal with extra vegetables and use whole lentils or chickpeas rather than a very smooth, thin dal preparation when possible.

Take a 10–20 minute easy walk after eating and avoid lying down immediately after the meal.