Indian Paneer Cheese (1 Serving (30g)) and English Pulav (1 Cup)

Use a smaller serving of the pulao and increase the paneer and non-starchy vegetables, such as spinach, cauliflower, broccoli, bell peppers, or cucumber, to make the meal more filling with fewer starches.

Choose a pulao made with basmati rice or a 50:50 mix of basmati rice and cauliflower rice; avoid adding potatoes, sweet corn, or sugary sauces.

Include a side salad of cucumber, tomato, leafy greens, and lemon or vinegar before the pulao to slow the glucose rise.

Keep paneer plain or lightly spiced rather than breaded, fried, or prepared in a sweetened gravy.

Add protein and fiber to the meal with unsweetened plain yogurt, lentils, or chickpeas in a modest portion.

Take a gentle 10–20 minute walk after eating, if this is safe and comfortable for you.