Lentil Salad (1 serving(s))

Keep the lentil portion moderate and add more non-starchy vegetables such as leafy greens, cucumber, tomatoes, or peppers to increase volume and fiber.

Include a protein source with the salad, such as grilled chicken, eggs, tofu, salmon, or plain Greek yogurt dressing.

Use an olive-oil-and-vinegar dressing; the added fat may slow digestion compared with a low-fat, sweetened dressing.

Avoid adding higher-sugar extras such as dried fruit, sweet sauces, honey, or large amounts of sweetened vinaigrette.

Choose intact, firm-cooked lentils rather than very soft or blended lentils, and avoid pairing the salad with white bread or crackers.

Take a 10–20 minute easy walk after eating and consider a slightly smaller serving if the rise happens consistently.