Protein (1 gram)

Reduce the protein portion at one sitting and spread it across meals; large, rapidly absorbed protein servings can raise glucose for some people.

Choose slower-digesting protein sources such as eggs, tofu, tempeh, plain Greek yogurt, lentils, chickpeas, or black beans rather than protein shakes or highly processed protein products.

Avoid pairing protein with added sugars or refined starches, including sweetened protein powders, flavored yogurts, syrups, white bread, and sugary sauces.

Add non-starchy vegetables and a source of unsaturated fat, such as leafy greens, broccoli, avocado, olive oil, nuts, or seeds, to slow the meal’s overall absorption.

Prefer minimally processed protein and check labels for maltodextrin, dextrose, rice syrup, and other added carbohydrates in protein bars, powders, and ready-to-drink shakes.

Take a gentle 10–20 minute walk after eating and track your response; if spikes persist, discuss meal timing, medication, and protein targets with your clinician.