Full meal (1 piece)

Reduce the carbohydrate portion at the meal, especially refined breads, rice, pasta, potatoes, sweets, and sugary drinks; replace part of it with non-starchy vegetables such as broccoli, spinach, peppers, mushrooms, or salad.

Build the meal around protein and healthy fats first—for example eggs, fish, chicken, tofu, lentils, beans, nuts, avocado, or plain Greek yogurt—to slow digestion and improve fullness.

Choose slower-digesting carbohydrate portions such as lentils, chickpeas, beans, barley, or steel-cut oats, and keep portions moderate rather than combining several starches in one meal.

Eat vegetables and protein before the starchier part of the meal, and avoid starting with juice, dessert, or bread on an empty stomach.

Take a 10–20 minute easy walk or do light movement soon after eating; this can help muscles use circulating glucose.

If spikes continue, try smaller meals or split a large meal into two portions, and discuss recurring large spikes with a clinician—especially if you use glucose-lowering medication.