English Pulav (1 Cup)

Reduce the pulao portion and fill at least half your plate with non-starchy vegetables such as cauliflower, broccoli, spinach, bell peppers, beans, or salad.

Add a protein source to the meal, such as eggs, chicken, fish, tofu, paneer, or unsweetened Greek yogurt, rather than eating pulao by itself.

Use more vegetables and less rice when preparing English pulao; cauliflower rice can replace part of the rice.

Choose a slower-digesting rice option such as parboiled basmati rice, and avoid overcooking it.

Avoid sugary drinks, dessert, and large amounts of sweet chutney with the meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating to help blunt the rise in blood glucose.