White Rice (1 Cup, Cooked) and Vegetarian Stew (1 Cup)

Reduce the white-rice portion and replace part or all of it with cooked barley, quinoa, or lentils.

Serve the stew with a side of non-starchy vegetables such as broccoli, spinach, green beans, or salad before eating the starch.

Add protein to the meal, such as tofu, tempeh, eggs, plain Greek yogurt, or cottage cheese, to slow the rise after the meal.

Include healthy fats in a measured amount, such as avocado, nuts, seeds, or olive oil, alongside the stew.

Choose a stew that emphasizes beans, chickpeas, lentils, and vegetables; limit added potatoes, corn, and sweetened sauces.

Eat slowly and take a 10–20 minute walk after the meal if appropriate for you.