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

Reduce the white-rice portion and increase the proportion of english moong dal and non-starchy vegetables such as spinach, broccoli, cauliflower, or green beans.

Replace some or all of the white rice with cooked barley, quinoa, or buckwheat; start with a smaller serving and monitor your glucose response.

Add protein and fat to the meal, such as eggs, tofu, paneer, plain Greek yogurt, nuts, or seeds, rather than eating dal and rice alone.

Eat vegetables and protein first, then the dal, and have the starch portion last; avoid seconds of rice.

Choose whole or minimally processed versions of the meal: prepare the dal without added sugar, and avoid sweet drinks, desserts, or refined-flour sides at the same meal.

Take a gentle 10–20 minute walk after eating, if safe for you, and use your glucose readings to adjust portions with your clinician or dietitian.