Prawn biryani (1 cup)

Reduce the biryani rice portion and increase the prawns and non-starchy vegetables, such as cucumber, spinach, cauliflower, green beans, or eggplant.

Choose basmati rice and cook it so the grains remain firm rather than very soft; avoid adding potatoes, sweetened yogurt, or sugary drinks to the meal.

Start with a salad of cucumber, tomato, leafy greens, and lemon, then eat the prawns and vegetables before the rice.

Add a side of plain unsweetened yogurt or raita with cucumber and herbs; avoid sweetened raita.

If preparing it yourself, replace part of the rice with cauliflower rice or add lentils such as chickpeas or green gram in a modest portion.

Take an easy 10–20 minute walk after eating, and consider checking your glucose response to identify a rice portion that works better for you.