English Curd Rice (1 Serving (120g)) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion and bulk the meal with non-starchy vegetables such as cucumber, spinach, okra, cauliflower, or broccoli.

Replace white rice with cooled-and-reheated basmati rice, parboiled basmati rice, pearl barley, or quinoa; keep the curd portion unsweetened.

Add protein to the meal, such as plain Greek yogurt, eggs, tofu, paneer, chicken, or fish, rather than eating curd rice alone.

Choose plain, unsweetened curd and avoid added sugar, sweetened yogurt, raisins, or fruit mixed into the rice.

Eat a small salad with lemon or vinegar before the curd rice, and include nuts or seeds such as almonds, walnuts, chia, or flaxseed.

Take a 10–20 minute easy walk after eating and check your glucose response to identify a portion size that works for you.