Spanish Caprese Salad (100 G)

Keep the caprese portion moderate, especially the tomatoes, and use a generous amount of olive oil and vinegar-based dressing to slow absorption.

Choose fresh mozzarella or burrata in a satisfying portion, paired with extra basil, arugula, cucumber, or leafy greens.

Eat the salad after or alongside a protein- and fiber-rich course such as grilled chicken, eggs, tofu, lentils, or chickpeas.

Skip sweet balsamic glaze; use unsweetened balsamic vinegar, red-wine vinegar, lemon juice, herbs, garlic, and olive oil instead.

Avoid pairing it with bread, crackers, or sugary drinks; choose water or sparkling water.

Take a 10–20 minute easy walk after the meal to help blunt the rise.