Cooked Vegetables (from Fresh, Fat Not Added in Cooking) (1 Serving (120g))

Reduce the portion of the cooked vegetables most likely to raise glucose, especially starchy choices such as potatoes, sweet potatoes, corn, peas, squash, or parsnips; replace part of the serving with broccoli, cauliflower, zucchini, spinach, green beans, mushrooms, or peppers.

Eat the vegetables alongside protein, such as eggs, fish, chicken, Greek yogurt, tofu, tempeh, or lentils, rather than eating them alone.

Add a source of unsaturated fat at the meal, such as avocado, olives, nuts, seeds, tahini, or olive oil added after cooking.

Start the meal with a salad or other non-starchy vegetables, then eat protein and the more starchy cooked vegetables last.

Avoid overcooking vegetables into a very soft texture; steaming, roasting, or sautéing until just tender may produce a steadier response than mashing or puréeing.

Take a 10–20 minute easy walk soon after the meal, if appropriate for your health and mobility.