Soy Burger (1 Patty)

Have the soy burger in a lettuce wrap or without the bun, and avoid sweet sauces such as ketchup, barbecue sauce, or sweet chili sauce.

Add a side of non-starchy vegetables such as broccoli, spinach, zucchini, peppers, or a leafy salad with vinegar- or olive-oil-based dressing.

Include a modest source of fat or protein, such as avocado, egg, cheese, plain Greek yogurt, or a small handful of nuts, to slow digestion.

Keep the burger portion moderate and skip high-carbohydrate sides such as fries, chips, sugary drinks, and desserts; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.

Check the burger label for added sugars and refined starches; choose versions with more fiber and protein and fewer added sweeteners.