English Indian Matta Rice (1 Cup)

Reduce the matta rice portion to about 1/2 cup cooked and fill the rest of the plate with non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cabbage, or green beans.

Eat the rice with a substantial protein serving, such as eggs, fish, chicken, tofu, paneer, or unsweetened Greek yogurt, rather than eating it mostly by itself.

Add high-fiber legumes such as lentils, chickpeas, kidney beans, or black beans to the meal; consider replacing part of the rice with dal or beans.

Start the meal with a salad or cooked vegetables dressed with lemon, vinegar, or a small amount of olive oil, then eat the rice last.

Avoid combining the rice meal with sweet drinks, fruit juice, desserts, or large portions of fried foods; choose water, unsweetened tea, or buttermilk instead.

Try cooking the rice ahead, refrigerating it, and reheating it before eating; monitor your own glucose response, since portion size and individual response still matter.