Raw Vegetable (1 Cup)

Reduce the portion of the raw vegetable and eat it more slowly, then reassess your response.

Pair the vegetables with protein or fat, such as hummus, plain Greek yogurt, eggs, tofu, nuts, or seeds.

Choose lower-starch raw options more often, such as leafy greens, cucumber, celery, bell peppers, radishes, broccoli, or cauliflower.

Avoid adding sweet dressings, dried fruit, croutons, or sugary drinks to the meal.

Eat the vegetables as part of a balanced meal rather than alone, including protein and healthy fats.

Take a gentle 10–15 minute walk after eating if this is safe and practical for you.