Soya (1 piece)

Check the specific soya product: sweetened soy milk, flavoured yogurt, soy-based meat alternatives, sauces, and marinades can contain substantial added sugars or starches. Choose unsweetened, minimally processed versions and compare carbohydrate per serving on labels.

Reduce the serving size and avoid eating soya by itself; split it across meals or pair it with non-starchy vegetables such as broccoli, spinach, peppers, or salad greens.

Add protein and unsaturated fat to slow absorption, for example tofu or tempeh with avocado, eggs, fish, nuts, or seeds; avoid sugary sauces and large portions of rice, noodles, bread, or other refined starches alongside it.

Choose firmer, less processed soy foods such as plain tofu, tempeh, or edamame rather than sweetened soy drinks, soy desserts, or highly processed soy snacks.

Take a gentle 10–20 minute walk after the meal if this is safe for you; this can reduce the post-meal rise for many people.

Monitor your response by checking glucose before and after different soy products and portions. If spikes are large or frequent, discuss them with a diabetes clinician or dietitian, especially if you use glucose-lowering medication.