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

Replace white rice with a smaller serving of pearled barley, quinoa, or steel-cut oats alongside the kala chana.

Keep kala chana to about ½–¾ cup cooked per meal and avoid adding sugary sauces or sweet drinks.

Add a large portion of non-starchy vegetables such as spinach, broccoli, cauliflower, or okra to increase meal volume and fiber.

Include protein such as eggs, fish, tofu, or plain Greek yogurt with the meal to slow digestion.

Add a modest amount of healthy fat, such as avocado, almonds, walnuts, or olive oil, rather than eating the starches alone.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.