Tuna (100 G)

Choose plain tuna packed in water or olive oil, and check labels for added sugar, sweet sauces, starches, or flavored dressings.

Pair tuna with high-fiber, low-starch vegetables such as leafy greens, cucumber, tomatoes, broccoli, or peppers rather than bread, crackers, or chips.

If you want a carbohydrate side, keep the portion modest and choose lentils, chickpeas, or quinoa instead of refined grains.

Use a dressing based on olive oil, vinegar, lemon, herbs, mustard without added sugar, or plain Greek yogurt.

Avoid sweetened beverages and dessert with the meal; choose water, sparkling water, or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating and monitor whether the rise may be coming from another item eaten with the tuna.