Falafel (1 Patty (Approx 2 1/4 Inches Dia)) and Pita Bread (1 Medium Pita (5 1/4 Inches Dia))

Replace pita with a lettuce or cabbage wrap, or eat the falafel over a large non-starchy vegetable salad.

Limit falafel to a smaller portion and add plain Greek yogurt or a tahini-based sauce for more protein and fat.

Choose baked or air-fried falafel rather than deep-fried versions, and avoid sweet sauces.

Start the meal with non-starchy vegetables, such as cucumber, tomato, leafy greens, peppers, or broccoli, before eating the falafel.

Add a side of lentils or chickpeas in a modest portion instead of pita to increase fiber and slow digestion.

Take a 10–20 minute easy walk soon after the meal to help reduce the post-meal rise.