White Rice (1 Cup, Cooked) and English Indian Dal Palak (1 Serving (125g))

Reduce the white-rice portion and replace part of it with extra dal palak, lentils, or non-starchy vegetables such as spinach, cauliflower, okra, or green beans.

Choose a smaller serving of cooked basmati rice, ideally cooled and reheated, rather than a large mound of freshly cooked white rice.

Add protein and fat to the meal: plain Greek yogurt or unsweetened curd, paneer, tofu, eggs, fish, or chicken can slow absorption when eaten with the rice.

Start the meal with a salad or cooked non-starchy vegetables dressed with lemon, vinegar, or a little olive oil, then eat the dal palak before the rice.

Avoid sugary drinks, mango lassi, sweet chutneys, and dessert with this meal; choose water, sparkling water, or unsweetened tea instead.

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