Sardines (100 G)

Choose sardines packed in water or olive oil, and avoid versions with sweetened sauces, glazes, or flavored marinades that may contain added sugar.

Pair sardines with non-starchy vegetables such as leafy greens, cucumber, broccoli, zucchini, or peppers rather than crackers, white bread, or fries.

Add lemon juice, herbs, vinegar, mustard without added sugar, or olive oil for flavor instead of ketchup, sweet chili sauce, or sugary dressings.

Keep the portion of any carbohydrate side dish modest; if desired, use lentils, chickpeas, or steel-cut oats in an appropriate portion.

Eat slowly and consider having the sardines as part of a balanced meal with vegetables and healthy fats, rather than alongside refined carbohydrates.

Check whether the rise is linked to what you eat or drink with the sardines, including bread, rice, alcohol, sweetened beverages, or dessert, since plain sardines contain virtually no carbohydrate.