White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup) and Vegetable Curry (1 Cup)

Reduce the white-rice portion and replace part of it with cauliflower rice, or serve the curry over a smaller bed of rice.

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

Choose a vegetable curry built mainly around non-starchy vegetables such as spinach, eggplant, okra, cauliflower, green beans, zucchini, mushrooms, or peppers; limit potatoes and sweetened curry sauces.

Eat the vegetables and protein first, then have the rice last; this can blunt the post-meal rise compared with eating rice first.

Add healthy fats and fiber to the curry, such as nuts, seeds, avocado, or a side salad with olive-oil dressing, while keeping added sugar minimal.

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