Steamed Rice (1 Cup, Cooked)

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

Choose parboiled or basmati rice instead of typical short-grain white rice, and keep the serving modest.

Eat rice together with protein and healthy fats, such as eggs, fish, chicken, tofu, lentils, or Greek yogurt, rather than eating it alone.

Add high-fiber foods such as chickpeas, lentils, beans, or vegetables to the meal; consider mixing some into the rice.

Cook rice, cool it in the refrigerator, then reheat it before eating; this may lessen the post-meal rise for some people.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks or dessert alongside the rice.