Sticky Rice (1 Cup)

Reduce the sticky-rice portion and avoid eating it by itself; pair a small serving with protein such as eggs, tofu, fish, chicken, or plain Greek yogurt.

Add plenty of non-starchy vegetables first or alongside the meal, such as broccoli, spinach, bok choy, mushrooms, peppers, or salad greens.

Choose brown basmati rice, quinoa, barley, or lentils in place of some or all of the sticky rice when possible.

Include healthy fats with the meal, such as avocado, nuts, seeds, olive oil, or natural peanut butter, to slow absorption.

Avoid sweet sauces, sweet drinks, desserts, and fruit juice with sticky rice; choose water, unsweetened tea, or sparkling water instead.

Take a 10–20 minute easy walk soon after eating, and monitor your response to identify a rice portion that works better for you.