Broken Wheat (Double Horse) (1 Serving)

Reduce the broken wheat portion and measure it cooked; start with about 1/2 cup cooked, then adjust based on your glucose response.

Eat broken wheat with a substantial protein source, such as lentils, chickpeas, eggs, tofu, or plain Greek yogurt.

Add plenty of non-starchy vegetables—such as spinach, broccoli, cauliflower, zucchini, peppers, or mushrooms—to increase fiber and lower the meal’s carbohydrate density.

Include a modest amount of fat with the meal, such as olive oil, avocado, almonds, walnuts, or seeds, to slow digestion.

Avoid making it very soft, porridge-like, or overcooked; prepare it with a firmer texture and avoid added sugar, sweetened sauces, or fruit juice alongside it.

Take a 10–20 minute easy walk soon after eating and check your response at your usual post-meal testing time to identify the portion that works best for you.