Fried rice (1 serving(s)) and Indian Paneer Cheese (1 Serving (30g))

Reduce the fried-rice portion and replace part of it with non-starchy vegetables such as broccoli, cauliflower, spinach, peppers, mushrooms, or green beans.

Choose brown basmati rice or parboiled basmati rice, cook it al dente, and avoid adding sugar, sweet sauces, or large amounts of oil.

Pair paneer with a larger serving of fiber-rich vegetables and a small portion of lentils or chickpeas rather than making rice the main component.

Limit fried paneer and creamy, sugary gravies; choose grilled, baked, or lightly sautéed paneer in a tomato-, spinach-, or vegetable-based preparation.

Eat vegetables and paneer before the rice, and slow down the meal to reduce the speed of carbohydrate absorption.

Take a 10–20 minute easy walk after eating, if it is safe for you, and monitor your glucose response to adjust portions next time.