Tempeh (100 G)

Reduce the tempeh portion and eat it more slowly; split a larger serving across two meals if needed.

Choose plain, minimally sweetened tempeh and avoid marinades, glazes, or sauces containing sugar, syrup, or refined starches.

Pair tempeh with non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or leafy salad rather than bread, rice, or noodles.

Add satiating fats and fiber, for example avocado, olives, chia seeds, or a small handful of nuts, to slow the meal’s absorption.

Use an acidic dressing or marinade such as vinegar or lemon juice, provided it contains no added sugar.

Take a gentle 10–20 minute walk after the meal and compare your glucose response across different tempeh portions and preparations.