English Kala Chana (1 Serving (110g)) and Steamed Rice (1 Cup, Cooked)

Reduce the steamed-rice portion and increase kala chana and non-starchy vegetables such as spinach, broccoli, cauliflower, or okra.

Eat kala chana, vegetables, and a protein source first; have any rice last and in a smaller measured serving.

Replace some or all of the rice with barley, quinoa, or cauliflower rice to blunt the post-meal rise.

Add protein and healthy fat to the meal, such as tofu, plain unsweetened yogurt, nuts, or seeds.

Avoid sweet drinks, desserts, and large second servings with this meal; choose water or unsweetened tea instead.

Track your glucose before and for 2–3 hours after the meal; if you have repeated low readings or symptoms such as shakiness, sweating, or confusion, seek advice from your clinician.