Generic - Kadhi Chawal (1 bowlcooked)

Reduce the rice portion to about 1/2 cup cooked and increase the kadhi and vegetables on the plate.

Choose parboiled or basmati rice instead of short-grain white rice, and avoid overcooking it.

Add a side of non-starchy vegetables such as okra, spinach, cauliflower, cabbage, or cucumber salad before the meal.

Include a protein-rich accompaniment such as paneer, tofu, eggs, or unsweetened Greek yogurt to slow absorption.

Add a small serving of legumes such as chickpeas, lentils, or black beans, while reducing the rice accordingly.

Take a 10–20 minute easy walk after eating, and avoid sugary drinks or dessert with the meal.