Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots) (1 Cup)

Keep the lettuce, but reduce the portion of carrots and choose more cucumber, peppers, radishes, mushrooms, and leafy greens instead.

Add a protein source such as eggs, grilled chicken, tofu, salmon, or tuna to slow digestion and blunt the rise.

Include healthy fats in the dressing, such as extra-virgin olive oil, avocado, olives, nuts, or seeds; avoid sweetened dressings.

Use a vinegar- or lemon-based dressing without added sugar; having vinegar with the meal may lessen the post-meal rise.

If adding a carbohydrate side, choose a small portion of chickpeas, lentils, beans, or quinoa rather than croutons, bread, tortilla strips, or sweetened dried fruit.

Eat the salad slowly and take a 10–20 minute easy walk after the meal when practical.