Food (1 piece)

Take a 10–20 minute easy walk after eating, if it is safe and comfortable for you.

Drink water and avoid sugary drinks or additional carbohydrate-heavy snacks until your glucose returns toward your usual range.

For future meals, reduce the portion of rapidly absorbed carbohydrates and pair them with protein, healthy fats, and fiber.

Choose slower-rising carbohydrate options such as lentils, chickpeas, steel-cut oats, or plain yogurt in appropriate portions.

Add non-starchy vegetables such as broccoli, spinach, peppers, cauliflower, or salad to increase meal volume and fiber.

Track the meal, portion size, timing, and your glucose response to identify patterns; contact your clinician if spikes are frequent or unusually high.