Quinoa bowl (1 serving(s))

Reduce the quinoa portion and build the bowl around non-starchy vegetables such as leafy greens, broccoli, peppers, zucchini, and mushrooms.

Add a protein source such as tofu, lentils, chickpeas, or edamame to slow digestion and reduce the post-meal rise.

Include a small serving of healthy fat, such as avocado, olives, or nuts, and avoid sweet sauces or sugary dressings.

Choose intact quinoa rather than heavily processed or instant versions, and avoid pairing the bowl with sweet drinks, juice, or dessert.

Eat the vegetables and protein first, then the quinoa, and eat slowly rather than finishing the bowl quickly.

Take a 10–20 minute easy walk after the meal if appropriate for you, and use your glucose response to adjust the quinoa portion next time.