Cooked Pumpkin (Fat Added in Cooking) (1 Cup, Mashed)

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

Pair pumpkin with a protein-rich food, such as eggs, chicken, fish, tofu, tempeh, or plain Greek yogurt.

Add a fiber-rich side such as lentils, chickpeas, black beans, or barley, and avoid serving pumpkin with bread, rice, or sweet sauces.

Use a modest amount of unsaturated fat during cooking, such as olive oil, and avoid sugar, maple syrup, honey, or sweet glazes.

Choose firmer, less overcooked pumpkin pieces rather than mashed or puréed pumpkin, which may be absorbed more quickly.

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