Snack (1 piece) and Dinner (1 piece)

Reduce the portion of starches and sweets at dinner or snack time; serve them with more non-starchy vegetables, such as broccoli, spinach, zucchini, peppers, or salad.

Pair carbohydrate-containing foods with protein and healthy fats—for example, plain Greek yogurt with almonds, or lentils with chicken, tofu, and vegetables.

Choose slower-digesting carbohydrate options such as lentils, chickpeas, beans, steel-cut oats, quinoa, or a small apple instead of refined bread, rice, pastries, candy, or sweet drinks.

Avoid drinking calories with dinner or snacks; choose water, sparkling water, or unsweetened tea instead of juice, soda, sweetened coffee, or alcohol mixers.

Take an easy 10–20 minute walk after eating, if safe and practical, to help blunt the post-meal rise.

If spikes persist, note the specific foods, portions, timing, sleep, and stress level around meals and discuss recurring patterns with your healthcare professional.