Hamburger (Single Patty with Condiments) (1 Sandwich)

Choose a lettuce-wrapped burger or an open-faced burger to reduce the refined bun portion.

Keep the single patty, but skip sugary sauces such as ketchup, barbecue sauce, and sweet relish; use mustard, pickles, onion, tomato, or a small amount of mayonnaise instead.

Add avocado, cheese, or extra non-starchy vegetables such as lettuce, tomato, mushrooms, or grilled onions to make the meal more filling without adding many fast-digesting carbohydrates.

Replace fries and sugary drinks with a side salad, steamed vegetables, or a small serving of beans or lentils.

Eat the burger slowly and start with a salad or vegetables first to blunt the meal’s glucose rise.

Take a 10–20 minute easy walk after eating, if medically appropriate for you.