Vegetable Biryani (1 Cup) and Mango (1 Mango)

Reduce the mango portion to a small serving and eat it after, rather than before or alongside, the main meal.

Keep the biryani serving moderate; bulk it out with extra non-starchy vegetables such as cauliflower, spinach, green beans, peppers, or eggplant.

Prepare the biryani with basmati rice, ideally using a smaller rice-to-vegetable ratio, and avoid added sugar or sweetened sauces.

Add a protein-rich side such as plain unsweetened yogurt, lentils, chickpeas, tofu, eggs, fish, or chicken to slow digestion.

Include healthy fats in modest amounts, such as nuts, seeds, avocado, or olive oil, rather than eating the meal mostly as rice and fruit.

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