Firm Silken Tofu (100 G)

Reduce the tofu portion and eat it more slowly; test a smaller serving to identify your personal tolerance.

Pair the tofu with a large serving of non-starchy vegetables such as broccoli, spinach, mushrooms, zucchini, or bok choy.

Add fat and fiber with avocado, chia seeds, flaxseed, walnuts, or almonds rather than eating tofu alone.

Avoid pairing tofu with sweet sauces, rice, noodles, sugary drinks, or other rapidly absorbed carbohydrates; use herbs, vinegar, lemon, garlic, chili, or unsweetened soy-based seasonings instead.

Take a gentle 10–20 minute walk after the meal, if safe and practical for you.

Check whether the spike is linked to a flavored or pre-marinated tofu product, serving size, or the rest of the meal; compare readings after plain tofu prepared in the same amount.