Kale salad (1 piece)

Check the salad’s add-ons and dressing: sweet dressings, dried fruit, croutons, candied nuts, and large portions of grains are more likely to drive the rise than kale itself.

Choose an unsweetened oil-and-vinegar, lemon-and-tahini, or olive-oil-based dressing, and ask for it on the side so you can control the amount.

Add a substantial protein source such as salmon, chicken, eggs, tofu, tempeh, or lentils to slow digestion and improve fullness.

Include healthy fats such as avocado, olives, seeds, or a small handful of nuts, while avoiding sweetened toppings.

Reduce the portion of higher-starch additions; if you want one, use a modest serving of chickpeas, beans, or quinoa rather than croutons or sugary toppings.

Eat the salad slowly and take a 10–20 minute easy walk after the meal; track your response to identify whether a specific dressing or topping is the trigger.