Dried Fish (1 Cup)

Choose dried fish with no added sugar, honey, sweet sauces, or sweetened marinades; check the label for sugar and carbohydrate content.

Eat a smaller portion of dried fish and pair it with non-starchy vegetables such as cucumber, leafy greens, broccoli, or bell peppers.

Combine dried fish with a protein- and fat-containing meal component, such as egg, plain Greek yogurt, avocado, nuts, or seeds, rather than eating it alone.

Avoid eating dried fish alongside refined carbohydrates such as white rice, crackers, sweet drinks, or white bread; choose lentils, chickpeas, or barley instead if adding a starch.

Have water or unsweetened tea with the meal, since sweetened beverages can amplify the rise.

Take a gentle 10–20 minute walk after eating, if this is safe and appropriate for you.