Macaroni (1 Cup, Cooked) and Chicken (100 G)

Reduce the macaroni portion and fill the rest of the plate with non-starchy vegetables such as broccoli, spinach, zucchini, peppers, or salad.

Choose lentil- or chickpea-based pasta, or cook whole-grain pasta al dente, instead of soft, refined macaroni.

Keep the chicken unbreaded and pair the meal with olive oil, avocado, or a small handful of nuts to slow digestion.

Avoid sweet sauces, sugary drinks, and large amounts of ketchup or barbecue sauce; use herbs, garlic, lemon, tomato-based sauce without added sugar, or olive oil instead.

Eat the vegetables and chicken before the pasta, and consider splitting the pasta serving into a smaller portion.

Take a 10–20 minute easy walk after eating and track your glucose response to identify the portion that works best for you.