Rice and chicken curry (1 piece)

Reduce the rice portion and replace part of it with non-starchy vegetables such as spinach, cauliflower, okra, green beans, or eggplant.

Choose parboiled or basmati rice, cook it al dente, and avoid overcooking it into a soft or sticky texture.

Eat the chicken curry, vegetables, or a lentil side dish before eating the rice to slow absorption.

Add a side of chickpeas, lentils, or beans to increase fiber and make the meal more filling, allowing for less rice.

Include a small serving of plain unsweetened yogurt or a vinegar-based salad dressing with the meal.

Avoid sweetened curry sauces, sugary drinks, and large second servings of rice; take a 10–20 minute walk after the meal if appropriate for you.