Noodles (1 Cup, Cooked)

Reduce the noodle portion and bulk out the meal with non-starchy vegetables such as broccoli, spinach, bok choy, mushrooms, peppers, or zucchini.

Choose noodles made from lentils, chickpeas, or edamame instead of refined wheat noodles when possible.

Cook noodles al dente rather than very soft, and avoid overcooking them.

Add protein such as eggs, tofu, tempeh, chicken, fish, or plain Greek yogurt-based sauce to slow digestion.

Include healthy fats in modest amounts, such as avocado, nuts, seeds, or olive oil, and avoid sugary sauces.

Take a 10–20 minute easy walk after the meal and avoid pairing noodles with sweet drinks or dessert.