White Rice (1 Cup, Cooked)

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

Pair rice with protein and fat, such as chicken, fish, eggs, tofu, Greek yogurt, avocado, olive oil, or nuts, rather than eating it alone.

Add high-fiber legumes such as lentils, chickpeas, or black beans to the meal and use less rice overall.

Cook the rice, cool it in the refrigerator, then reheat it before eating; this may blunt the post-meal rise for some people.

Avoid sweet drinks, desserts, and sugary sauces with the rice meal; choose water, unsweetened tea, or sparkling water instead.

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