White Rice (Long-Grain) (100 G)

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

Replace part of the rice with lentils, chickpeas, or pearl barley; these add fiber and usually produce a slower rise than long-grain white rice.

Eat the vegetables and a protein source first, then eat the rice last; include options such as eggs, fish, chicken, tofu, or tempeh.

Avoid eating rice by itself or with sweet drinks, sugary sauces, or dessert; choose water or unsweetened tea instead.

Cook the rice, cool it in the refrigerator, and reheat it before eating; this may modestly reduce the rise for some people.

Take a 10–20 minute easy walk soon after the meal, if safe for you, to help lower the post-meal rise.