Cauliflower Fried Rice (100 G)

Keep the cauliflower fried rice portion moderate and avoid pairing it with higher-starch sides such as regular rice, noodles, or sweet sauces.

Add protein and fiber to the meal, such as egg, tofu, chicken, salmon, or edamame, to slow digestion and blunt the rise.

Use a light amount of oil and choose unsweetened seasonings such as garlic, ginger, chili, vinegar, lime, and low-sugar soy sauce; limit teriyaki, sweet chili sauce, and added sugar.

Include non-starchy vegetables such as broccoli, spinach, mushrooms, bell peppers, or green beans to increase volume without adding many rapidly absorbed carbohydrates.

Eat the protein and vegetables first, then the cauliflower fried rice, rather than starting with the rice-style portion.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you, to help reduce the post-meal rise.