Wild Rice (1 Cup)

Reduce the wild rice portion and build the meal around non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or salad greens.

Eat wild rice with protein and healthy fats, for example salmon, eggs, chicken, tofu, tempeh, lentils, avocado, olive oil, or nuts.

Avoid combining wild rice with other rapidly absorbed carbohydrates in the same meal, such as sweet drinks, desserts, large amounts of bread, or sugary sauces.

Choose intact, minimally processed wild rice and avoid instant or heavily seasoned packaged versions that may contain added sugars.

Start the meal with vegetables and protein, then eat the wild rice last; eating slowly can also blunt the post-meal rise.

Consider a smaller serving split across two meals, and take a 10–20 minute easy walk after eating if this is safe for you.