Rice (1 piece)

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

Choose firm-cooked basmati rice rather than softer, sticky rice varieties, and avoid overcooking it.

Pair rice with protein and healthy fat, such as tofu, eggs, fish, chicken, avocado, or olive oil, instead of eating it alone.

Add lentils, chickpeas, or beans to the meal and use less rice overall.

Eat vegetables and protein first, then have the rice last to slow the rise in blood sugar.

Consider cooking rice ahead, chilling it, and reheating it before eating; keep portions moderate.