On plant protein (1 piece)

Choose lower-carbohydrate plant proteins such as tofu, tempeh, unsweetened soy protein isolate, or seitan instead of sweetened protein powders, protein bars, or large servings of legumes.

Check labels for added sugars and rapidly absorbed starches; select unsweetened products and avoid ingredients such as sugar, syrup, maltodextrin, rice flour, and tapioca starch.

Reduce the serving size of the plant-protein food and add non-starchy vegetables, olive oil, avocado, nuts, or seeds to slow absorption and increase fullness.

If using beans or lentils, start with a smaller portion and pair them with tofu, leafy greens, and a fat source rather than rice, bread, or other starches.

Have plant protein as part of a balanced meal rather than alone after a long fast, and eat vegetables and protein before any carbohydrate-containing foods.

Use your glucose readings to compare one change at a time, such as switching protein powder brands, lowering the portion, or taking a 10–20 minute walk after the meal.