English Crispy Duck (100 G)

Reduce the hoisin or plum sauce sharply, or ask for it on the side and use only a small amount; these sauces are often the main source of rapidly absorbed sugar.

Skip or strictly limit the pancakes, and wrap the duck in lettuce leaves, cucumber, and spring onions instead.

Choose a smaller duck portion, remove some visible skin, and avoid adding sweet sauces; this lowers the meal’s calorie and fat load while keeping the protein.

Add a side of plain stir-fried or steamed non-starchy vegetables, such as broccoli, bok choy, mushrooms, peppers, or green beans; request no sugary glaze.

Avoid rice, noodles, prawn crackers, and sugary drinks with the meal; choose water, sparkling water, or unsweetened tea instead.

Take an easy 10–20 minute walk after eating, if safe for you, and check your glucose response to identify a portion size that works better for you.