Avocado salad (1 cup)

Reduce the avocado salad portion and eat it slowly, especially if it includes higher-carbohydrate additions such as croutons, corn, beans, sweet dressings, or dried fruit.

Choose a dressing based on olive oil, vinegar or lemon juice, herbs, and spices; avoid sweetened dressings, honey, syrups, and sugary sauces.

Build the salad around non-starchy vegetables such as leafy greens, cucumber, tomato, bell pepper, radish, broccoli, or zucchini.

Add a protein source such as eggs, grilled chicken, fish, tofu, tempeh, or plain Greek yogurt dressing to slow glucose absorption.

If adding carbohydrates, keep portions modest and choose options such as lentils, chickpeas, barley, quinoa, or steel-cut oats rather than refined bread or croutons.

Take a gentle 10–20 minute walk after the meal and monitor your response to identify the avocado-salad ingredients and portions that affect you most.