White Rice (1 Cup, Cooked) and Lentil Soup (1 Cup)

Reduce the white-rice portion substantially and increase the lentil soup, especially the lentils and non-starchy vegetables in it.

Replace white rice with a smaller serving of barley, quinoa, or buckwheat; keep the portion modest even with these swaps.

Add protein and fat to the meal, such as grilled chicken, fish, tofu, eggs, plain Greek yogurt, avocado, or olive oil, to slow absorption.

Start the meal with a salad or cooked non-starchy vegetables such as broccoli, cauliflower, zucchini, spinach, or green beans before eating the lentils and rice.

Avoid eating the soup and rice when very hungry; consider a smaller serving, eat slowly, and avoid seconds.

Take a 10–20 minute easy walk soon after the meal, if safe for you, to help blunt the post-meal rise.