Millet noodles (1 cup)

Reduce the noodle portion and bulk the bowl out with low-starch vegetables such as broccoli, spinach, mushrooms, zucchini, or bell peppers.

Add protein to the meal—such as tofu, eggs, chicken, fish, or plain Greek yogurt-based sauce—to slow digestion and reduce the rise.

Include a fiber-rich side such as lentils, chickpeas, or black beans; use a modest portion and reduce noodles accordingly.

Avoid sweet sauces, sweetened drinks, and dessert with the meal; choose water, sparkling water, or unsweetened tea instead.

Eat vegetables and protein first, then the noodles, rather than eating the noodles on their own.

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