Fish (100 G)

Choose plain grilled, baked, steamed, or poached fish rather than battered, breaded, fried, or glazed preparations.

Ask for sauces, marinades, and dressings without added sugar; avoid sweet chili, teriyaki, honey, barbecue, and sugary fruit sauces.

Pair fish with non-starchy vegetables such as leafy greens, broccoli, zucchini, asparagus, mushrooms, or cauliflower instead of fries, white rice, or sweetened sides.

Keep carbohydrate portions modest when eating fish, especially if the meal includes bread, tortillas, potatoes, noodles, or rice.

Include a small serving of high-fiber foods such as lentils, chickpeas, or beans if they fit your meal plan and tolerance.

Take a gentle 10–20 minute walk after the meal, if safe for you, and monitor whether the rise is linked to the fish itself or to accompanying foods and drinks.