English Dal (1 Serving (98g)) and White Rice (1 Serving (105g))

Reduce the white-rice portion substantially and make lentil dal, tofu, eggs, fish, or chicken the main part of the meal.

Replace white rice with cooked barley or lentils; these tend to produce a slower rise in blood glucose.

Add a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, green beans, or zucchini before eating the dal.

Include protein and healthy fats with the meal, such as plain Greek yogurt, tofu, eggs, fish, chicken, avocado, nuts, or seeds.

Avoid eating the rice first or on its own; eat vegetables and protein first, then dal, and have any rice last.

Take a 10–20 minute easy walk after the meal, if safe for you, to help reduce the post-meal rise.