Mushroom biryani (1 piece)

Reduce the biryani portion and bulk the plate with non-starchy vegetables such as salad, cucumber, tomatoes, spinach, cauliflower, or green beans.

Eat the biryani with a protein-rich side such as eggs, paneer, tofu, unsweetened plain yogurt, or lentils to slow digestion.

Choose brown basmati or parboiled basmati rice when preparing it, and use more mushrooms and vegetables while using less rice.

Avoid pairing the meal with sugary drinks, sweetened raita, dessert, or large portions of papad; choose water or unsweetened tea instead.

Eat vegetables and protein first, then have the biryani, rather than starting with rice.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.