White Rice (1 Cup, Cooked), English Indian Rasam Soup (1 Cup) and Sambar (1 Cup)

Reduce the white-rice serving and replace it with a small portion of cooked barley or quinoa alongside the sambar.

Eat the sambar first, emphasizing lentils and non-starchy vegetables, then have the rice last.

Add protein such as tofu, plain Greek yogurt, or a boiled egg to the meal to slow absorption.

Choose a firmer, less-cooked rice texture and avoid extra rice refills; keep rasam and sambar free of added sugar.

Include a small side of nuts or seeds, such as almonds or chia seeds, if they fit your dietary needs.

Take a 10–20 minute easy walk after eating, unless your clinician has advised against it.