Beef (100 G)

Choose lean, unprocessed beef cuts and keep the portion moderate; larger, fattier servings can worsen post-meal glucose responses for some people.

Avoid sweet marinades, barbecue sauce, ketchup, honey glazes, and breaded preparations; season beef with herbs, spices, vinegar, lemon, garlic, or mustard instead.

Pair beef with high-fiber non-starchy vegetables such as broccoli, spinach, cauliflower, zucchini, green beans, or salad vegetables.

If adding a carbohydrate, choose a modest portion of lentils, chickpeas, or beans rather than refined bread, fries, or sugary sides.

Include a source of unsweetened dairy or healthy fat, such as plain Greek yogurt as a sauce base, avocado, or olive oil, while keeping the overall meal portion comfortable.

Take a 10–20 minute easy walk after eating, if safe for you, and track whether beef type, portion size, and accompanying foods change your response.