White Rice (1 Cup, Cooked) and Mutton (Cooked, Roasted) (Navajo) (100 G)

Reduce the white-rice portion to about 1/4–1/2 cup cooked, and avoid seconds; the rice is the most likely driver of the rapid rise.

Replace some or all of the white rice with cooked lentils, chickpeas, barley, or quinoa, and keep the serving moderate.

Fill at least half the plate with non-starchy vegetables such as broccoli, spinach, zucchini, cabbage, green beans, or salad before eating the rice.

Keep roasted mutton portions moderate and choose leaner pieces when possible; avoid sugary marinades, sauces, or sweet drinks with the meal.

Eat the vegetables and protein first, then eat the starch last and slowly rather than consuming the rice quickly.

Take a 10–20 minute easy walk soon after the meal, if this is safe for you and consistent with your medical plan.