English Toor Dal (1 Cup) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion substantially and use a smaller bowl or plate to make the serving easier to control.

Replace some or all of the white rice with cooked barley, quinoa, or steel-cut oats; keep the toor dal portion moderate.

Add plenty of non-starchy vegetables such as broccoli, spinach, okra, cauliflower, zucchini, or green beans to the meal.

Eat the vegetables and dal before the rice or grain portion, and avoid having rice by itself.

Include a protein or healthy-fat side such as eggs, plain Greek yogurt, tofu, fish, chicken, nuts, or seeds; avoid sweetened sauces.

Take a 10–20 minute easy walk after the meal and track your glucose response to refine portion sizes.