White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup) and Dal Yellow (Hommade) (1 Serving)

Reduce the white-rice portion and make yellow dal plus non-starchy vegetables—such as spinach, broccoli, okra, cauliflower, or green beans—the larger part of the meal.

Choose a smaller serving of the cooked parboiled rice and avoid second helpings; eat the dal and vegetables first, then the rice.

Add a protein side such as plain unsweetened Greek yogurt, eggs, tofu, fish, or chicken to slow the rise after the meal.

Include a high-fiber salad with leafy greens, cucumber, tomato, and a vinegar or lemon dressing before or alongside the dal and rice.

Cook the rice ahead, refrigerate it, and reheat it before serving; keep the portion moderate.

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