Cauliflower (1 Cup), Flaxseed Seeds (1 Tsp, Ground), Mixed Nuts (100 G), Cooked Spinach (Fat Added in Cooking) (1 Cup, Ns As To From Fresh, Frozen, Or Canned), English Greek Yoghurt (1 Cup) and English Coconut Flour (100 G)

Check portions and carbohydrate totals first: use plain, unsweetened Greek yoghurt; measure coconut flour, flaxseed, and mixed nuts rather than adding them freely.

Split the meal into a smaller serving, or eat the yoghurt-and-flour mixture separately from the cauliflower and spinach, then compare your glucose response.

Increase protein at the meal with eggs, tofu, fish, chicken, or unsweetened cottage cheese, while keeping sweetened yoghurt and added sugars out.

Keep cauliflower and spinach non-starchy, and avoid sauces or toppings containing sugar, honey, syrups, fruit concentrates, or refined flour.

Choose nuts and seeds without sweet coatings; prioritize measured portions of almonds, walnuts, chia seeds, or flaxseed.

Take a gentle 10–20 minute walk after eating, and test one ingredient at a time on different days to identify whether the yoghurt, coconut flour, nuts, portion size, or a hidden added ingredient is driving the rise.