White Rice (Short-Grain, Cooked) (1 Cup)

Reduce the rice portion and build the meal around non-starchy vegetables such as broccoli, spinach, cauliflower, mushrooms, or green beans.

Pair the rice with protein—such as eggs, tofu, fish, chicken, or Greek yogurt—to slow digestion and reduce the post-meal rise.

Add fiber-rich legumes such as lentils, chickpeas, or black beans, and replace part of the rice with them.

Include a source of unsaturated fat, such as avocado, nuts, seeds, or olive oil, rather than eating rice alone.

Cook the rice, cool it in the refrigerator, then reheat it before eating; this may lessen its glucose impact for some people.

Take a 10–20 minute easy walk soon after the meal, if safe for you, and use your glucose response to adjust portions next time.