Pork Fried Rice (100 G)

Reduce the rice portion to about half your usual serving and add extra non-starchy vegetables such as broccoli, bok choy, mushrooms, bell peppers, or cabbage.

Use cauliflower rice for all or part of the rice; keep the pork, egg, and vegetables to make the meal satisfying.

If using rice, choose a smaller portion of cooked brown rice or parboiled rice rather than sticky or short-grain white rice.

Eat the pork, egg, and vegetables first, then eat the rice portion last to slow the rise in glucose.

Skip sweet sauces and sugary drinks; season with garlic, ginger, scallions, chili, vinegar, sesame oil, and lower-sugar soy sauce instead.

Take a 10–20 minute easy walk after the meal, if appropriate for you, to help blunt the post-meal rise.