Coffee (1 Serving (177g))

Reduce the portion of the carbohydrate-heavy part of the meal and avoid seconds; use a smaller plate if helpful.

Pair carbohydrates with protein, fiber, and healthy fat—for example, lentils or chickpeas with non-starchy vegetables, tofu, eggs, fish, or plain Greek yogurt.

Choose slower-digesting options such as steel-cut oats, quinoa, barley, beans, or apples instead of refined bread, white rice, pastries, or sugary cereals.

Avoid sweetened drinks, juice, and desserts with the meal; choose water, sparkling water, or unsweetened tea instead.

Eat vegetables and protein first, then eat starches last to help blunt the rise.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.