Hádegismatur (1 piece)

Start lunch with a non-starchy vegetable salad, such as leafy greens, cucumber, peppers, tomatoes, or broccoli, with olive-oil-based dressing.

Reduce portions of fast-digesting starches such as white bread, fries, pastries, white rice, and sugary drinks; choose a smaller serving or replace part of it with vegetables.

Include protein at the meal, such as fish, chicken, eggs, tofu, or skyr without added sugar, to slow the rise after eating.

Choose fiber-rich carbohydrates when desired, such as lentils, chickpeas, beans, barley, or steel-cut oats, and keep the portion moderate.

Eat carbohydrates after vegetables and protein rather than on an empty stomach, and avoid having dessert or sweet drinks with the meal.

Take a gentle 10–20 minute walk soon after lunch, if safe and practical, to help reduce the post-meal rise.