Semolina (Cooked) (1 Cup)

Reduce the semolina portion and avoid eating it alone; serve a smaller amount alongside a large portion of non-starchy vegetables such as broccoli, spinach, zucchini, or peppers.

Add protein to the meal, such as eggs, plain Greek yogurt, tofu, fish, or chicken, to slow digestion and blunt the rise.

Include a fiber-rich accompaniment such as lentils, chickpeas, or beans, and avoid pairing semolina with sweet sauces, sugar, honey, juice, or dried fruit.

Add a modest amount of fat, for example olive oil, avocado, nuts, or seeds, rather than choosing a fat-free semolina meal.

Choose coarser, less-refined semolina preparations when available, and cook it al dente rather than very soft or porridge-like.

Take a 10–20 minute easy walk after the meal and use your glucose readings to identify the portion size you tolerate best.