Wild Rice (Cooked) (1 Cup)

Keep the cooked wild rice portion modest, such as about 1/2 cup, and add more non-starchy vegetables to fill the plate.

Pair wild rice with protein such as grilled chicken, salmon, eggs, tofu, tempeh, or lentils to slow glucose absorption.

Add healthy fats such as avocado, olive oil, nuts, or seeds alongside the meal.

Choose high-fiber vegetable sides such as broccoli, spinach, kale, cauliflower, zucchini, mushrooms, or green beans rather than bread, potatoes, or sweet sauces.

Avoid sugary dressings, sweetened dried fruit, and large amounts of high-sugar sauces in wild-rice dishes; use herbs, lemon, vinegar, and spices for flavor.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help reduce the post-meal rise.