Kale (1 Cup, Chopped)

Reduce the kale portion and eat it alongside protein and fat, such as eggs, tofu, salmon, or olive oil, rather than having a large serving by itself.

Choose cooked kale instead of a blended kale drink or finely processed preparation; chewing a whole-food meal more slowly may soften the rise.

Avoid adding high-sugar ingredients to kale dishes, including sweet dressings, dried fruit, honey, or sweet sauces; use lemon, vinegar, herbs, garlic, and olive oil instead.

Pair kale with lower-starch foods such as lentils, chickpeas, plain Greek yogurt, or nuts, and keep portions of bread, rice, potatoes, and sweet sauces small.

Eat kale after or with the rest of a balanced meal instead of when very hungry, and take a gentle 10–20 minute walk after eating if appropriate for you.

Check whether the spike is reproducible with the same kale preparation and serving size; if it is frequent or unexpectedly large, discuss it with your clinician or diabetes care team.