English Pulav (1 Cup) and English Curd Rice (100 G)

Keep the rice-based portion modest, and fill at least half your plate with non-starchy vegetables such as spinach, cucumber, cauliflower, okra, beans, or salad.

Eat protein first or alongside the meal: paneer, tofu, egg, fish, chicken, or unsweetened plain curd can slow the rise.

Add a serving of lentils, chickpeas, or kidney beans instead of increasing the rice portion.

Choose unsweetened plain curd rice with extra cucumber, grated vegetables, or paneer; avoid added sugar, sweetened yogurt, and large portions.

Avoid pairing the meal with sugary drinks, fruit juice, desserts, or extra fried sides; choose water or unsweetened tea instead.

Take an easy 10–20 minute walk after eating and check your glucose response; discuss repeated large spikes with your clinician.