Spinach (1 Cup) and Millet (Cooked) (100 G)

Reduce the cooked millet portion and pair it with a larger serving of non-starchy vegetables such as spinach, broccoli, cauliflower, or zucchini.

Add a protein source to the meal, such as eggs, tofu, tempeh, plain Greek yogurt, fish, or chicken, rather than eating millet and spinach alone.

Include healthy fats such as avocado, olives, nuts, seeds, or a small amount of olive oil with the meal to slow carbohydrate absorption.

Choose intact, less-processed millet preparations; avoid overcooking it into a soft porridge and avoid adding sugar, sweet sauces, or sweetened drinks.

Start the meal with spinach and other vegetables, then eat protein and fats before having the millet.

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