Sprouts salad (1 piece)

Keep the sprouts portion moderate and build the salad around non-starchy vegetables such as leafy greens, cucumber, tomato, peppers, and mushrooms.

Add protein to slow absorption, for example eggs, tofu, tempeh, grilled chicken, fish, or plain Greek yogurt as a dressing base.

Include healthy fats such as avocado, olive oil, nuts, or seeds; choose an oil-and-vinegar dressing rather than sweetened dressings.

Avoid or reduce higher-carbohydrate add-ins such as croutons, sweet dressings, dried fruit, sweetcorn, large portions of beans, or sugary sauces.

Eat the salad alongside a balanced meal rather than when very hungry or as the first food after a long fast; start with vegetables and protein before any starchy foods.

Take a gentle 10–20 minute walk after eating, and use your glucose response to adjust the sprouts portion and toppings next time.