Generic - Biriyani Basmati Rice (1 grams)

Reduce the biriyani rice portion and avoid second helpings; bulk up the plate with non-starchy vegetables such as salad, cucumber, spinach, cauliflower, or okra.

Eat protein first—such as grilled chicken, fish, eggs, paneer, tofu, or plain Greek yogurt—then have the rice as the smaller part of the meal.

Add a side of lentils, chickpeas, or beans and reduce the rice accordingly; their fiber and protein can soften the rise.

Skip sweet drinks, fruit juice, sweetened raita, and dessert with the meal; choose water, unsweetened tea, or plain soda water instead.

Choose biriyani with less added oil and avoid fried sides such as chips, papad, or sugary sauces.

Take an easy 10–20 minute walk soon after eating, if safe for you, to help reduce the post-meal rise.