Hummus, falafel, lentils, sourkraut (1 piece)

Reduce the portion of hummus, falafel, and lentils at one meal; start with a smaller serving and add more non-starchy vegetables such as leafy greens, cucumber, tomatoes, or zucchini.

Pair the meal with protein and fat, such as eggs, plain Greek yogurt, tofu, tempeh, fish, chicken, olives, avocado, or a small handful of nuts, rather than eating the legumes alone.

Choose baked or air-fried falafel instead of deep-fried falafel, and avoid sweet sauces or large portions of pita, rice, fries, or other starches alongside it.

Eat the sauerkraut and vegetables first, then protein, and have hummus, falafel, or lentils last; eating slowly may further blunt the rise.

Avoid combining several concentrated legume foods in the same serving—for example, choose lentils or falafel with a modest amount of hummus rather than large portions of all three.

Take a 10–20 minute easy walk after the meal if it is safe for you, and use your usual glucose checks to identify the portion size that works best.