1. White Rice, Bread, and Flour
White bread, pasta, white rice and white flour contains carbohydrates. These carbs will increase your blood sugar level once you start eating.
Hence instead of white bread, flour, and rice, you should include brown bread, rice, barley, high fiber cereals and oatmeals etc. But if you cannot avoid white rice then eat less quantity of white rice in your lunch but not in the evening.