Thai Green Curry (1 Cup) and Sticky Rice (1 Cup)

Reduce the sticky rice portion and bulk out the meal with extra non-starchy vegetables such as broccoli, green beans, bell peppers, zucchini, or eggplant.

Replace sticky rice with a smaller serving of cooked and cooled basmati rice, quinoa, or cauliflower rice.

Eat the curry’s protein and vegetables first, then have the rice last to slow the rise after the meal.

Choose a curry with substantial chicken, shrimp, tofu, or tempeh, and avoid adding sweet sauces or extra sugar.

Add fiber-rich sides such as a cucumber salad, leafy greens, or steamed vegetables dressed with lime, vinegar, and herbs.

Take a 10–20 minute easy walk soon after eating, if this is safe and practical for you.