White Rice (1 Cup, Cooked) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Use less or no added sugar in tea; add cinnamon or vanilla for flavor instead.

Have tea with a protein-rich snack such as plain Greek yogurt, eggs, or a small handful of nuts rather than on an empty stomach.

Reduce the white-rice portion and fill half the plate with non-starchy vegetables such as broccoli, spinach, peppers, or cauliflower.

Replace some or all of the white rice with lentils, chickpeas, barley, or quinoa.

Pair the meal with protein such as chicken, fish, tofu, or paneer and include healthy fats like avocado, olive oil, or nuts.

Take a 10–15 minute easy walk after eating to help blunt the rise.