Egyptian food (1 piece)

Start with a large Egyptian-style salad of cucumber, tomato, greens, herbs, lemon, and olive oil; keep starchy additions out of the salad.

Choose ful medames or lentil soup as the main carbohydrate source, and avoid adding sweet sauces or large amounts of bread.

Pair meals with grilled fish, chicken, eggs, or cheese plus non-starchy vegetables to slow absorption and improve fullness.

Use plain unsweetened yogurt with cucumber, mint, or herbs as a side instead of sweet drinks or dessert.

Keep portions modest, eat slowly, and consider splitting a large restaurant meal into two servings.

Take a 10–20 minute easy walk after eating, and monitor your glucose response to identify the portions and dishes that trigger the largest rise.