Sweet Chilli (Doritos) (1 Serving)

Use a smaller portion of sweet chilli sauce and mix it with lime juice, vinegar, garlic, and chilli flakes to keep the flavour while reducing added sugar.

Eat the sauce with a fibre-rich meal such as lentils, chickpeas, non-starchy vegetables, or a salad rather than with refined rice, noodles, or white bread.

Pair the meal with protein such as eggs, tofu, fish, or plain Greek yogurt to slow digestion and blunt the rise.

Choose a lower-sugar sweet chilli sauce, or make one using red chilli, vinegar, garlic, and a small amount of sweetener instead of sugar.

Have a 10–20 minute easy walk after eating, especially if the sauce was part of a larger carbohydrate-heavy meal.

Avoid using sweet chilli sauce when you are very hungry; start with vegetables or protein first, then add the sauce in a measured amount.