Indian Chole (100 G) and Steamed Rice (100 G)

Reduce the rice portion to about 1/4–1/2 cup cooked, and make chole plus non-starchy vegetables the larger part of the meal.

Choose firm-cooked basmati rice instead of typical steamed white rice; avoid overcooking it and avoid a second serving.

Add a large side of low-starch vegetables such as spinach, cauliflower, okra, eggplant, cucumber, or salad before eating the chole and rice.

Include protein and fat with the meal, such as plain unsweetened yogurt, paneer, eggs, fish, chicken, tofu, or a small handful of nuts, while keeping added oil moderate.

Avoid sweet drinks, mango lassi, dessert, and extra naan/roti with this meal; choose water or unsweetened tea instead.

Take an easy 10–20 minute walk after eating, if safe for you, and use your glucose readings to identify the rice portion that works best for you.