Mysore Rasam - Tomato, T Dal, Rasam Powder and Tamarind With Ghee Tadka, 1 cup (1 serving(s)) and White Rice (1 Cup, Cooked)

Replace white rice with a smaller serving of cooked barley, quinoa, or brown basmati rice; these are generally slower-digesting choices.

Keep the rasam serving to about 1 cup and avoid adding extra rice or other starches at the same meal.

Add a generous side of non-starchy vegetables such as okra, spinach, cabbage, cauliflower, or green beans before eating the rice.

Pair the meal with protein such as plain unsweetened yogurt, tofu, eggs, fish, or chicken to slow digestion.

Increase the proportion of toor dal in the rasam, or add a side of whole cooked lentils, while keeping added tamarind and tomato-based sweeteners minimal.

Take a 10–20 minute easy walk after the meal and use your glucose readings to identify the rice portion that is better tolerated.