White Rice (1 Cup, Cooked) and Potato (1 Small (1 3/4 Inches To 2 1/4 Inches Dia, Raw))

Reduce the portion of potato or white rice and fill at least half your plate with non-starchy vegetables such as broccoli, spinach, cauliflower, peppers, or green beans.

Eat the carbohydrate after protein and vegetables; pair it with foods such as eggs, fish, chicken, tofu, Greek yogurt, or tempeh.

Add fiber-rich legumes in place of part of the potato or rice, such as lentils, chickpeas, black beans, or kidney beans.

Choose slower-digesting carbohydrate alternatives, including barley, quinoa, steel-cut oats, or sweet potato, while keeping portions moderate.

Avoid eating potato or white rice alone; include healthy fats such as avocado, nuts, seeds, olive oil, or tahini with the meal.

Take a 10–20 minute easy walk soon after eating, if medically appropriate, to help reduce the post-meal rise.