Burger patty (1 piece)

Eat the patty without a bun, or wrap it in lettuce; skip sugary sauces such as ketchup, barbecue sauce, and sweet relish.

Pair the patty with a non-starchy vegetable side such as broccoli, spinach, zucchini, or a mixed leafy salad rather than fries or chips.

Start the meal with a salad dressed with olive oil and vinegar, then eat the patty; this may blunt the post-meal rise.

Choose an unbreaded, minimally processed patty and check labels for added sugars, starches, fillers, or sweetened seasonings.

Keep the portion moderate and avoid combining the patty with high-carbohydrate drinks, dessert, or large portions of bread.

Take a gentle 10–20 minute walk after eating, if this is safe for you, and use your glucose readings to identify whether portion size, toppings, or timing are contributing.