Beetroot salad (1 piece)

Keep the beetroot salad portion modest and avoid adding honey, sweetened dressings, dried fruit, or sugary sauces.

Eat protein first or pair the salad with eggs, grilled chicken, salmon, tofu, or tempeh to slow glucose absorption.

Add high-fiber, low-starch vegetables such as leafy greens, cucumber, broccoli, peppers, or cabbage to increase volume without adding many rapidly absorbed carbohydrates.

Use a dressing based on olive oil, vinegar or lemon juice, and herbs; include nuts or seeds such as walnuts, almonds, chia, or pumpkin seeds if suitable for you.

Combine the meal with a small serving of lentils, chickpeas, or beans rather than bread, crackers, or potatoes.

Take a gentle 10–20 minute walk after eating and use your usual glucose monitoring pattern to identify the beetroot portion that works best for you.