White Rice (1 Cup, Cooked), English Okra (100 G) and Sambar (1 Cup)

Reduce the white-rice portion and replace part or all of it with cooked barley, quinoa, or brown basmati rice.

Start the meal with English okra and sambar, then eat the starch portion last; include a generous serving of the non-starchy vegetables.

Increase the lentils and vegetables in the sambar, such as okra, eggplant, tomato, and spinach, while avoiding added potato or other starchy vegetables.

Add a protein side such as eggs, tofu, plain unsweetened yogurt, or fish to slow digestion of the meal.

Include a small portion of nuts or seeds, such as almonds, peanuts, or chia seeds, and avoid sweetened drinks or dessert with the meal.

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