Rice meals (1 cup)

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

Choose basmati or parboiled rice, cook it firm rather than very soft, and avoid adding sugar-containing sauces or sweet drinks.

Pair rice with protein and healthy fats, such as eggs, fish, chicken, tofu, avocado, or a small handful of nuts.

Add high-fiber legumes such as lentils, chickpeas, or beans to the meal, replacing part of the rice rather than adding them on top of a large portion.

Eat vegetables and protein first, then have the rice last; this can slow how quickly the meal affects blood sugar.

Take a gentle 10–20 minute walk after the meal, if safe for you, and monitor your response to identify portions that work best.