Vegetable Salad (Tossed Without Dressing) (1.5 Cup) and Coconut Water (1 Cup)

Reduce the coconut water serving to 120–180 mL, dilute it with plain water, or choose water or unsweetened sparkling water instead.

Have the salad with a protein-rich addition such as tofu, eggs, plain Greek yogurt, or grilled chicken to slow absorption of the coconut water’s sugars.

Add healthy fat and fiber to the salad, such as avocado, walnuts, almonds, chia seeds, or a dressing made with olive oil and vinegar.

Include a modest portion of chickpeas, lentils, or beans in the salad rather than drinking coconut water on its own.

Eat the protein, fat, and non-starchy vegetables first, then sip the coconut water slowly with the meal rather than before it.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.