Vegetable Curry (1 Cup) and Steamed Rice (1 Cup, Cooked)

Reduce the rice portion and choose a smaller serving of steamed basmati rice or parboiled rice; keep the vegetable curry portion larger than the rice.

Add protein to the meal, such as lentils, chickpeas, tofu, tempeh, eggs, fish, or plain unsweetened yogurt.

Include more non-starchy vegetables in or alongside the curry, such as spinach, okra, eggplant, cauliflower, green beans, cabbage, or broccoli.

Add healthy fats in modest amounts, such as avocado, nuts, seeds, or a small amount of olive, mustard, or groundnut oil in the curry.

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

Avoid sweetened drinks, desserts, and sugary chutneys with the meal; choose water, unsweetened tea, or plain buttermilk instead.