Thai (1 piece)

Choose Thai dishes centered on non-starchy vegetables, tofu, eggs, fish, chicken, or shrimp—such as tom yum, clear soups, larb, or stir-fries with extra vegetables—and ask for no added sugar.

Replace jasmine or sticky rice with a smaller portion of brown rice, or skip rice and add extra non-starchy vegetables; avoid rice noodles and glass noodles when possible.

Ask for sauces, dressings, and curries to be made with little or no sugar, and keep sweet chili sauce, peanut sauce, tamarind sauce, and coconut-based sweet sauces on the side.

Avoid sweet drinks such as Thai iced tea, sweetened coffee, fruit smoothies, and regular soda; choose water, unsweetened tea, or sparkling water instead.

Eat protein and vegetables first, then any starch last; keep the starch portion modest and avoid combining rice with noodles or fried appetizers in the same meal.

Take a 10–20 minute easy walk after eating, if safe for you, and monitor your glucose response to identify the Thai dishes and portions that work best for you.