Chicken Meat and Skin (Broilers or Fryers) (0.5 Chicken, Bone Removed)

Choose skinless chicken more often, since the skin adds substantial fat that can worsen or prolong a delayed rise for some people.

Keep the chicken portion moderate (for example, about a palm-sized serving) and avoid adding sugary marinades, breading, or sweet sauces.

Prefer grilled, baked, poached, or air-fried chicken instead of fried chicken; drain visible fat after cooking.

Pair chicken with high-fiber, non-starchy vegetables such as broccoli, cauliflower, zucchini, spinach, green beans, or salad greens rather than refined starches.

If you want a starch with the meal, use a small portion of lentils, chickpeas, or beans, and avoid large servings of white rice, fries, mashed potatoes, or white bread.

Take a gentle 10–20 minute walk after the meal if medically appropriate, and use your glucose readings to compare skin-on versus skinless portions.