Tilapia (Fish) (100 G)

Check the meal context: plain tilapia is very low in carbohydrate, so a rise may be coming from breading, flour, sweet marinades, sauces, cooking oils, or side dishes rather than the fish itself.

Choose grilled, baked, poached, or air-fried tilapia without breading; season with lemon, herbs, garlic, pepper, paprika, or vinegar-based seasonings instead of sweet glazes.

Pair tilapia with high-fiber, non-starchy vegetables such as broccoli, spinach, zucchini, cauliflower, or green beans, and avoid pairing it with large portions of refined starches.

If you include a starch, keep the portion modest and choose options such as lentils, chickpeas, or steel-cut oats rather than white rice, fries, or white bread.

Eat the vegetables and fish before any carbohydrate-containing part of the meal, and slow the pace of eating to reduce the speed of the rise.

Take an easy 10–20 minute walk after the meal and compare responses across different tilapia preparations to identify the specific trigger.