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

Keep the rice substitute portion measured—about 1/3 to 1/2 cup cooked—and choose quinoa or barley instead of a large serving of white rice.

Add a protein source to the meal, such as eggs, fish, chicken, tofu, or paneer, rather than eating rasam and starch alone.

Include a generous non-starchy vegetable side, such as okra, spinach, cauliflower, green beans, or eggplant.

Eat the protein and vegetables first, then have the rasam and starch last; avoid drinking rasam with added sugar or sweetened accompaniments.

Use rasam made with lentils and vegetables, and limit starchy additions such as potatoes or large amounts of rice flour.

Take an easy 10–20 minute walk after the meal and track your glucose response to refine portion sizes.