White Rice (1 Cup, Cooked) and English Indian Lauki Kofta (1 Cup)

Reduce the white-rice portion to about 1/4–1/2 cup cooked and bulk out the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad.

Replace white rice with cooked barley, quinoa, or parboiled basmati rice; keep the serving moderate.

Have a protein-and-fiber starter such as lentil soup, chickpeas, or unsweetened Greek yogurt before the meal.

Prepare lauki koftas baked, air-fried, or simmered rather than deep-fried, and use a smaller amount of starch in the kofta mixture.

Add extra lauki, spinach, mushrooms, or cauliflower to the curry sauce and limit creamy or sugar-containing gravies.

Take a 10–20 minute easy walk soon after eating and avoid sugary drinks, dessert, or second servings with the meal.