Rice and meat (1 piece)

Reduce the rice portion and fill most of the plate with non-starchy vegetables such as broccoli, spinach, cauliflower, peppers, or green beans.

Choose lentils, chickpeas, or beans in place of some or all of the rice; start with a small serving to assess your response.

If keeping rice, choose a smaller portion of basmati rice, cook it al dente, and avoid very soft or overcooked rice.

Eat the meat and vegetables first, then have the rice last; include a small amount of unsweetened yogurt or avocado if suitable for you.

Avoid sweet sauces, sugary drinks, and large portions of rice at the same meal; use herbs, spices, vinegar, lemon, or tomato-based sauces instead.

Take a gentle 10–20 minute walk after eating if it is safe for you, and discuss repeated large spikes with your clinician or diabetes care team.