Tamarind Rice (1 Cup, Cooked) and English Curd Rice (100 G)

Reduce the rice portion and add a larger serving of non-starchy vegetables such as cucumber, spinach, okra, cauliflower, or cabbage.

Choose a smaller bowl of curd rice or tamarind rice and avoid having both in the same meal.

Add protein alongside the meal, such as plain unsweetened yogurt, eggs, tofu, paneer, fish, or chicken.

Include a small portion of lentils, chickpeas, or beans with the meal to slow digestion and increase fullness.

Avoid sugary drinks, fruit juice, desserts, and large amounts of fried accompaniments with the rice meal; choose water or unsweetened buttermilk instead.

Take a gentle 10–20 minute walk after eating, if medically appropriate, to help reduce the post-meal rise.