Stir Fried Vegetables (1 Cup)

Reduce the portion of higher-starch vegetables such as potatoes, corn, and large amounts of carrots; emphasize broccoli, zucchini, mushrooms, bell peppers, bok choy, cabbage, and leafy greens instead.

Add a protein serving to the stir-fry, such as tofu, tempeh, eggs, chicken, fish, or edamame, and avoid sweetened protein sauces.

Use a small amount of unsweetened oil, nuts, or seeds to slow absorption; sesame oil, peanuts, cashews, and sesame seeds work well in stir-fries.

Skip sugary sauces such as sweet chili, teriyaki, hoisin, and honey-based sauces; season with garlic, ginger, chili, lime, vinegar, soy sauce, or tamari instead.

If serving a side, choose cauliflower rice or a modest serving of lentils rather than white rice or noodles.

Keep the vegetable portion substantial but avoid overcooking it, and take a 10–20 minute easy walk after the meal if appropriate for you.