Portuguese Mushroom Risotto (1 Cup)

Reduce the risotto portion and fill the rest of the plate with non-starchy vegetables such as mushrooms, spinach, zucchini, or salad dressed with olive oil and vinegar.

Replace part or all of the risotto rice with pearl barley, which keeps a firmer texture and typically produces a gentler glucose response.

Add a protein serving to the meal, such as grilled sardines, salmon, chicken, eggs, or tofu, rather than eating the risotto alone.

Use extra mushrooms, olive oil, Parmesan, herbs, and stock for flavor while using less rice; avoid adding bread or sweet drinks alongside the meal.

Start with a small salad containing leafy greens, cucumber, tomatoes, and olive oil before the risotto.

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