Cooked Soba Japanese Noodles (1 Cup)

Reduce the soba portion and add more low-starch vegetables, such as broccoli, spinach, mushrooms, cabbage, or bok choy, to increase volume and fiber.

Pair the noodles with protein such as tofu, edamame, eggs, chicken, or salmon instead of eating soba alone.

Add a small amount of healthy fat, such as avocado, sesame seeds, or a sesame-based dressing without added sugar, to slow digestion.

Choose 100% buckwheat soba when available, and avoid varieties made primarily with refined wheat flour.

Eat the vegetables and protein first, then have the soba, rather than starting the meal with noodles.

Avoid sweet dipping sauces and sugary drinks; use soy sauce, dashi, ginger, scallions, wasabi, or rice vinegar for flavor instead.