Boiled Potato (Fat Added in Cooking) (1 Cup)

Reduce the potato portion and fill most of the plate with non-starchy vegetables such as broccoli, spinach, cauliflower, zucchini, or salad greens.

Cook potatoes ahead, refrigerate them for several hours or overnight, then eat chilled or gently reheat; this can lessen the post-meal rise for some people.

Pair the potatoes with a substantial protein serving, such as eggs, plain Greek yogurt, chicken, fish, tofu, or tempeh, rather than eating them alone.

Add high-fiber legumes to the meal—such as lentils, chickpeas, or beans—and use a smaller amount of potato as a side.

Include a modest amount of unsaturated fat at the meal, such as olive oil, avocado, nuts, or seeds, while avoiding adding large amounts of fat solely to the potatoes.

Take a 10–20 minute easy walk soon after eating and, if possible, check your glucose response to identify a potato portion that works better for you.