Cauliflower (1 Cup)

Reduce the cauliflower portion and avoid eating it on its own; pair it with protein such as eggs, tofu, fish, or chicken.

Choose steamed, roasted, or lightly sautéed cauliflower rather than cauliflower rice dishes made with sauces, breading, or sweet glazes.

Add healthy fats and fiber to the meal, such as olive oil, avocado, nuts, seeds, or a tahini-based dressing.

Avoid combining cauliflower with higher-carbohydrate sides in the same meal, especially white rice, potatoes, bread, or sugary sauces.

Eat slowly and take a 10–15 minute easy walk after the meal to help blunt the rise.

If the spike persists, test a smaller serving prepared plainly and compare it with a meal that includes lentils or chickpeas for added protein and fiber.