Tapas (1 piece)

Start with protein- and vegetable-based tapas such as grilled shrimp, sardines, eggs, mushrooms, peppers, zucchini, or a mixed salad before higher-starch dishes.

Choose olives, cheese, nuts, or avocado as accompaniments instead of bread baskets, fried potatoes, or sweet sauces.

Keep portions of starchy tapas small; share one dish rather than ordering several, and prioritize grilled or roasted options.

Add fiber-rich choices such as chickpeas, lentil-based dishes, artichokes, or leafy salads to slow the rise after the meal.

Avoid sugary drinks and cocktails; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk after eating to help your muscles use circulating glucose.