Pumpkin (1 Cup (1 Inches Cubes))

Reduce the pumpkin portion and avoid eating it alone; use it as a side rather than the main starch.

Pair pumpkin with protein and fat, such as eggs, tofu, salmon, chicken, or a small handful of nuts or seeds.

Add high-fiber foods to the meal, such as lentils, chickpeas, non-starchy vegetables, or a salad with olive-oil dressing.

Choose roasted or steamed pumpkin pieces rather than mashed, puréed, or blended pumpkin preparations, which are often absorbed faster.

Avoid adding sugar, honey, sweet sauces, or refined-flour foods to the same meal; season pumpkin with herbs, spices, olive oil, or tahini instead.

Take a 10–20 minute easy walk after eating and monitor your response to find a portion that produces a smaller rise.