White Rice (1 Cup, Cooked) and Soya Chunks (Fortune) (1 Serving)

Replace most of the rice portion with quinoa, buckwheat, or barley, keeping the starch serving to about 1/2 cup cooked.

Increase the proportion of soya chunks and add a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or mixed salad.

Begin the meal with salad or cooked vegetables dressed with lemon, vinegar, or a small amount of olive oil before eating the starch.

Add a protein and fat component, such as plain yogurt, tofu, paneer, eggs, nuts, or seeds, rather than eating the starch-heavy portion alone.

Avoid sweet drinks, desserts, and large fruit portions with this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating to help blunt the post-meal rise.