Dry Soba Japanese Noodles (100 G)

Reduce the dry-noodle portion and bulk the bowl out with non-starchy vegetables such as broccoli, spinach, mushrooms, bok choy, cabbage, or zucchini.

Choose 100% buckwheat soba rather than wheat-heavy “soba-style” noodles; confirm the specific product has a published carbohydrate-response rating of 60 or below.

Eat the noodles with protein and fat, such as salmon, eggs, tofu, tempeh, or chicken, instead of having a mostly noodle-based meal.

Add acidic flavor before eating, such as rice vinegar, lemon, or a vinegar-based dressing, and avoid sweet dipping sauces or sweetened bottled sauces.

Start with vegetables and protein, then eat the soba last; eat slowly and stop before finishing an oversized serving.

Take a 10–20 minute easy walk shortly after the meal and use your glucose readings to identify the noodle portion you tolerate best.