Quinoa salad (1 piece)

Reduce the quinoa portion and bulk out the salad with non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, and broccoli.

Add protein to the meal, such as grilled chicken, salmon, eggs, tofu, or tempeh, to slow digestion and blunt the rise.

Include a source of unsaturated fat, such as avocado, olives, nuts, seeds, or an olive-oil dressing.

Add chickpeas or lentils in place of part of the quinoa for a more gradual carbohydrate release.

Dress the salad with vinegar or lemon juice and avoid sweetened dressings, dried fruit, and sugary sauces.

Eat the protein and vegetables first, then the quinoa, and take a 10–20 minute easy walk after the meal.