Thai food (1 piece)

Start with a non-starchy vegetable dish such as steamed broccoli, bok choy, cabbage, mushrooms, or a cucumber salad without sweet dressing before eating rice or noodles.

Choose protein-forward Thai options such as grilled chicken, shrimp, fish, tofu, or egg-based dishes; ask for sauces on the side and avoid sweet chili, tamarind-heavy, or sugary sauces.

Replace white rice or rice noodles with extra vegetables, cauliflower rice, or a smaller portion of brown rice if available.

Avoid sweetened Thai drinks, iced tea, coconut drinks with added sugar, and desserts; choose water, sparkling water, or unsweetened tea instead.

Limit high-sugar dishes such as pad thai, pineapple fried rice, massaman curry with potatoes, and sweet-and-sour preparations; favor stir-fries or curries loaded with vegetables and protein.

Take a 10–20 minute easy walk after the meal, if safe for you, to help blunt the post-meal rise.