English Pilau Rice (100 G)

Reduce the pilau rice portion and bulk the meal out with non-starchy vegetables such as broccoli, cauliflower, spinach, peppers, or green beans.

Choose basmati rice—preferably brown basmati—and cook it firm rather than very soft; avoid adding sugar, sweet chutneys, or sugary drinks to the meal.

Mix or replace part of the rice with lentils, chickpeas, or pearl barley to slow digestion and reduce the carbohydrate load.

Include a protein serving with the meal, such as grilled chicken, fish, eggs, tofu, or plain Greek yogurt, rather than eating rice on its own.

Add healthy fats in modest amounts, such as olive oil, avocado, nuts, or seeds, and avoid large amounts of ghee or creamy sauces that can raise total calories.

Take a 10–20 minute easy walk after eating, if safe for you; if large spikes continue, discuss meal planning and medication timing with your clinician.