Indian Paneer Cheese (1 Serving (30g)) and White Rice (1 Cup, Cooked)

Use a smaller white-rice portion and fill the rest of the plate with non-starchy vegetables such as spinach, cauliflower, okra, eggplant, or green beans.

Replace white rice with cooked lentils, chickpeas, or kidney beans; these add fiber and protein and tend to produce a steadier glucose response.

Choose barley, quinoa, or traditionally prepared basmati rice in a measured portion instead of standard white rice.

Keep paneer portions moderate and prepare it grilled, baked, or in a tomato-and-vegetable curry rather than breaded or served with sugary sauces.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar-based dressing before eating the paneer and starch.

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