White Rice (1 Cup, Cooked) and Dal Yellow (Hommade) (1 Serving)

Reduce the white rice portion and increase yellow dal plus non-starchy vegetables such as spinach, okra, cauliflower, or green beans.

Eat vegetables and dal first, then have the rice last to slow the rise after the meal.

Replace some or all white rice with cooked barley, quinoa, or buckwheat.

Add a protein side such as tofu, eggs, fish, chicken, or plain unsweetened Greek yogurt.

Avoid adding sugar, sweet drinks, or large amounts of ghee-heavy fried sides to this meal.

Take a 10–20 minute easy walk after eating, if appropriate for your health.