Japanese Red Rice (1 Cup)

Reduce the portion of Japanese red rice and avoid having it as the main bulk of the meal; start with a smaller serving and add more non-starchy vegetables instead.

Eat the rice after protein and vegetables rather than first or by itself—for example, begin with tofu, eggs, fish, or chicken plus leafy greens, mushrooms, broccoli, or seaweed.

Add a source of fat and fiber to the meal, such as avocado, sesame seeds, nuts, or a small amount of olive oil, while keeping added sugars and sweet sauces minimal.

Choose a firmer, less-cooked texture and avoid very sticky or overcooked rice; cooling cooked rice and reheating it later may also lessen the rise for some people.

Avoid pairing the rice with sugary drinks, desserts, sweet teriyaki-style sauces, or large amounts of refined starches in the same meal.

Take a gentle 10–20 minute walk or do light activity soon after eating, if safe for you; monitor your response and discuss repeated large spikes with your clinician.