English Spiced Rice (1 Cup)

Reduce the rice portion and avoid seconds; use a smaller bowl and fill the rest of the plate with non-starchy vegetables such as spinach, broccoli, cauliflower, green beans, peppers, or salad.

Choose a higher-fibre rice option for the dish, such as basmati rice, and cook it firm rather than very soft or sticky.

Add protein to the meal, such as grilled chicken, fish, eggs, tofu, paneer, lentils, or chickpeas, rather than eating the rice by itself.

Include healthy fats and fibre with the rice, for example a side salad with olive oil, avocado, nuts, or seeds; keep sugary sauces and sweet chutneys minimal.

Avoid pairing the rice with sugary drinks, juice, dessert, or large portions of naan; choose water, unsweetened tea, or sparkling water instead.

Take a gentle 10–20 minute walk after the meal, if safe for you, to help your body use the glucose.