Rice Noodles (Cooked) (1 Cup)

Start the meal with a salad of leafy greens, cucumber, peppers, and a vinegar-based dressing before eating the noodles.

Add a substantial protein portion such as tofu, tempeh, eggs, fish, chicken, or edamame to slow absorption.

Mix in high-fiber vegetables such as broccoli, bok choy, cabbage, mushrooms, zucchini, or green beans, aiming for at least half the bowl.

Keep the noodle portion modest and avoid sugary sauces, sweet chili sauce, and sweetened drinks with the meal.

Choose a side of lentils or chickpeas instead of extra noodles when you need a more filling meal.

Take a 10–20 minute easy walk soon after eating to help lower the post-meal rise.