White Rice (100 G) and English Okra (100 G)

Reduce the white-rice portion and increase the proportion of English okra and other non-starchy vegetables in the meal.

Replace some or all white rice with cooked barley, quinoa, lentils, or chickpeas.

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

Include healthy fats in modest amounts, such as avocado, nuts, seeds, or olive oil, rather than eating rice alone.

Start the meal with vegetables and protein, then eat the rice last.

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