Boiled Potato (1 Medium (2 1/4 Inches To 3 Inches Dia, Raw))

Use a smaller potato portion and fill the rest of the plate with non-starchy vegetables such as broccoli, spinach, zucchini, or salad greens.

Cook potatoes, cool them fully, and eat them chilled or gently reheated rather than freshly hot; this can soften the glucose response.

Pair the potato with protein and fat, such as eggs, salmon, chicken, tofu, or unsweetened Greek yogurt.

Add fiber-rich legumes such as lentils, chickpeas, or beans to replace part of the potato serving.

Have the potato as part of a mixed meal rather than alone, and avoid sugary sauces or drinks alongside it.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.