Gautam-pulav - Vegetable Pulav (1 cup)

Reduce the pulao portion and bulk it out with non-starchy vegetables such as cauliflower, beans, spinach, capsicum, mushrooms, or zucchini.

Have a protein-rich side such as dal, chickpeas, tofu, paneer, or unsweetened curd with the meal to slow glucose absorption.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, avoiding sweet dressings.

Avoid pairing pulao with sugary drinks, sweetened raita, desserts, or large amounts of potato.

Choose brown basmati rice or replace part of the rice with cauliflower rice when preparing pulao.

Take a 10–20 minute easy walk after eating, if this is safe and suitable for you.