Rice with dal (1 piece)

Reduce the rice portion and increase the dal and non-starchy vegetables such as spinach, cauliflower, broccoli, okra, or eggplant.

Choose a smaller serving of parboiled or traditionally aged basmati rice; avoid sticky, short-grain, or highly polished rice varieties.

Cook rice al dente rather than very soft, then cool and refrigerate it before reheating for the meal.

Add protein and fat to the meal, such as plain yogurt/curd, paneer, tofu, eggs, fish, or chicken, rather than eating rice and dal alone.

Replace part or all of the rice with barley, buckwheat, or quinoa, while keeping the dal portion substantial.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to identify a rice portion that works for you.