Rice Salad with Tuna (1 Cup)

Reduce the rice portion and increase tuna plus non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, and broccoli.

Use a smaller serving of cooked, cooled basmati or parboiled rice, and avoid sweet dressings or added sugar.

Add lentils or chickpeas in place of part of the rice to increase fiber and protein.

Choose an olive-oil-and-vinegar or lemon dressing rather than creamy or sugary sauces.

Eat the tuna and vegetables first, then the rice portion, to slow the rise in glucose.

Take a 10–20 minute easy walk after the meal if this is safe and practical for you.