Mixed Salad Greens (1 Cup, Shredded Or Chopped) and Millet (Cooked) (100 G)

Reduce the cooked millet portion and increase the volume of non-starchy salad vegetables; try starting with about 1/4–1/3 cup cooked millet and adjust based on your glucose response.

Eat the salad and a protein source first, then have the millet last. Suitable additions include eggs, plain Greek yogurt, tofu, tempeh, chicken, fish, or lentils.

Add a fat- and fiber-containing dressing, such as extra-virgin olive oil with vinegar or lemon juice, plus avocado, nuts, or seeds; avoid sweetened dressings.

Cook millet until just tender rather than very soft or porridge-like, and consider cooling it after cooking and using it chilled or reheated in the salad.

If millet repeatedly causes a large rise, replace some or all of it with lentils, chickpeas, black beans, quinoa, or barley, while keeping portions moderate.

Take a 10–20 minute easy walk or do other light activity soon after the meal, if safe for you.