White Rice (1 Cup, Cooked) and Kadhi (1 Serving (120g))

Replace the rice with a modest serving of quinoa or pearled barley alongside the kadhi.

Add chickpeas or lentils to the meal to slow carbohydrate absorption and increase fullness.

Include a generous portion of non-starchy vegetables such as spinach, okra, cauliflower, or green beans.

Choose plain, unsweetened yogurt when preparing kadhi and avoid adding sugar or sweetened ingredients.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon before eating the kadhi.

Take a 10–20 minute easy walk after the meal, if medically appropriate.