Fish Curry (1 Cup) and White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup)

Reduce the white-rice portion and fill the rest of the plate with non-starchy vegetables such as spinach, okra, eggplant, cauliflower, or green beans.

Replace some or all of the rice with cooked lentils, chickpeas, quinoa, or pearl barley; these tend to produce a gentler post-meal rise.

Keep the fish portion generous and choose curry sauces without added sugar, sweetened coconut products, or large amounts of starchy thickeners.

Eat the fish and vegetables first, then the rice or other starch last, and avoid taking a second serving of starch.

Add a small side of plain unsweetened yogurt or a vinegar-and-lemon vegetable salad if tolerated.

Take a 10–20 minute easy walk soon after the meal, and use your glucose readings to identify the rice portion that works best for you.