White Rice (1 Cup, Cooked) and English Masoor Dal (1 Cup)

Reduce the white-rice portion substantially and fill the rest of the plate with non-starchy vegetables such as spinach, okra, cauliflower, broccoli, or salad.

Replace white rice with a smaller serving of barley, quinoa, or brown basmati rice, and check your own glucose response because preparation and portion size still matter.

Eat the masoor dal with a protein source such as eggs, plain Greek yogurt, tofu, fish, or chicken to slow digestion of the meal.

Add healthy fat in a measured amount, such as olive oil, avocado, nuts, or seeds, rather than eating the dal and rice alone.

Start the meal with vegetables or a salad, then eat the dal and protein before the starch portion.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.