Chickpea pasta (1 piece)

Reduce the chickpea-pasta portion and bulk out the meal with non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or leafy salad.

Cook the pasta only until firm rather than very soft, and avoid overcooking or reheating it into a very tender texture.

Add a substantial protein source, such as eggs, chicken, fish, tofu, tempeh, or Greek yogurt-based sauce, instead of eating the pasta on its own.

Include fats that slow digestion, such as olive oil, avocado, nuts, seeds, or a pesto made primarily with olive oil and herbs.

Start the meal with a salad or vegetables dressed with vinegar or lemon, then eat the pasta after the protein and vegetables.

Take a 10–20 minute easy walk after eating, and use your glucose response to identify a portion size that works better for you.