Roasted Broiled or Baked Chicken Breast (Skin Not Eaten) (0.5 Large Breast (Yield After Cooking, Bone And Skin Removed))

Choose plain, minimally seasoned chicken breast; avoid sweet marinades, barbecue sauce, honey, teriyaki, glazes, and breading, which can add fast-digesting carbohydrates.

Check labels on brines, seasoning blends, sauces, and restaurant-prepared chicken for added sugar, starches, or maltodextrin; use herbs, lemon, vinegar, garlic, pepper, and unsweetened spices instead.

Keep the chicken portion moderate and avoid combining it with refined carbohydrate sides such as white bread, fries, mashed potatoes, or sugary drinks.

Pair chicken with high-fiber, non-starchy vegetables such as broccoli, spinach, asparagus, cauliflower, zucchini, or a leafy salad with an unsweetened dressing.

Include a small amount of fat and fiber with the meal, such as avocado, olives, nuts, or olive-oil vinaigrette, to slow digestion.

Compare your readings after differently prepared chicken meals and consider factors such as meal timing, stress, poor sleep, illness, and reduced activity; a short easy walk after eating may also help blunt the rise.