Cooked Rice (1 Cup, Cooked) and Chicken Breast (100 G)

Reduce the rice portion and increase chicken breast plus non-starchy vegetables such as broccoli, spinach, zucchini, or green beans.

Choose a smaller serving of basmati or parboiled rice rather than sticky or short-grain rice, and cook it firm rather than very soft.

Eat the chicken and vegetables first, then have the rice last to slow the rise in glucose.

Add fiber-rich sides such as lentils, chickpeas, or black beans in place of part of the rice.

Include a modest source of healthy fat, such as avocado, olive oil on vegetables, or a small handful of nuts, alongside the meal.

Avoid sweet sauces and sugary drinks; season chicken and rice with herbs, spices, lemon, vinegar, or unsweetened yogurt instead.