Rice little (1 piece)

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

Choose basmati or parboiled rice, cook it until just tender rather than very soft, and avoid rice porridge or heavily overcooked rice.

Pair rice with protein and fat, such as eggs, fish, chicken, tofu, plain Greek yogurt, or avocado, instead of eating it alone.

Add high-fiber sides such as lentils, chickpeas, black beans, or edamame; consider replacing part of the rice with these foods.

Eat the vegetables and protein first, then have the rice last, and avoid sugary drinks or sweet sauces with the meal.

Take a gentle 10–20 minute walk after eating, if safe for you, to help lower the post-meal rise.