English Indian Dal Tadka (1 Cup) and White Rice (1 Cup, Cooked)

Cut the white-rice portion by one-half and add extra dal, vegetables, or protein so the meal remains filling.

Replace some or all of the white rice with cooked barley, quinoa, or cauliflower rice.

Eat a non-starchy vegetable starter or salad first, then dal, and have the rice last; options include cucumber, leafy greens, broccoli, or okra.

Add a protein side such as plain Greek yogurt, tofu, eggs, fish, or chicken, and avoid sweetened yogurt or sugary chutneys.

Prepare dal tadka with plenty of lentils and vegetables such as spinach, tomatoes, zucchini, or cauliflower, while keeping added oil moderate.

Take a 10–20 minute easy walk soon after the meal and use your glucose readings to fine-tune the rice portion.