Paya soup (1 piece)

Have Paya soup without naan, white bread, rice, potatoes, or sweetened drinks; these are common drivers of a larger post-meal rise.

Keep the serving moderate and prioritize the broth and meat over starchy add-ons; remove visible excess fat if the soup is very oily.

Start the meal with a fiber-rich salad or cooked non-starchy vegetables such as cucumber, tomato, spinach, okra, cauliflower, or cabbage.

If you want a carbohydrate side, choose a small portion of lentils, chickpeas, or barley rather than refined grains.

Add unsweetened plain yogurt or a cucumber-yogurt side, if tolerated, and avoid sweet chutneys or sweetened yogurt.

Take an easy 10–20 minute walk after eating and use your glucose readings to identify the portion size and accompaniments that work best for you.