Tofu (Arlys) (1 Serving)

Choose plain, unsweetened tofu and avoid sweetened marinades, teriyaki sauce, or breaded preparations that can raise glucose more quickly.

Reduce the tofu portion and split it across meals; pair it with non-starchy vegetables such as broccoli, spinach, mushrooms, zucchini, or leafy greens.

Add fiber-rich foods such as lentils, chickpeas, or black beans in modest portions, and avoid serving tofu with white rice, rice noodles, or sugary sauces.

Include a source of fat and protein with the meal, such as avocado, nuts, seeds, olive oil, or eggs, to slow digestion.

Choose slower-digesting sides such as quinoa, steel-cut oats, or barley instead of refined grains.

Take a 10–20 minute easy walk after eating, if safe for you, and use your glucose readings to identify the tofu portion and preparation that work best.