Dal Yellow (Hommade) (1 Serving), English Okra Stir Fry (1 Cup) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion substantially; replace part or all of it with cauliflower rice, barley, or quinoa.

Keep the yellow dal and okra, but avoid adding sugar, sweet chutneys, or large amounts of starchy potatoes to the meal.

Start the meal with a salad or non-starchy vegetables, then eat dal and okra before the rice.

Add a protein source such as eggs, fish, chicken, tofu, or plain Greek yogurt to slow the meal’s glucose rise.

Use a smaller bowl or plate for rice and increase the proportion of okra, dal, and other non-starchy vegetables.

Take a 10–20 minute easy walk soon after eating, if safe for you.