Veg salad (1 piece)

Build the salad around non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, broccoli, cauliflower, mushrooms, and zucchini; keep portions of corn, potatoes, sweet potato, and large amounts of beetroot small.

Add a protein source such as grilled chicken, eggs, tofu, tempeh, fish, or unsweetened Greek yogurt dressing to slow digestion and blunt the rise.

Include healthy fats such as avocado, olives, nuts, seeds, or an olive-oil-based dressing; avoid sweetened dressings.

Use vinegar or lemon juice in the dressing, such as olive oil plus lemon or apple-cider vinegar, rather than honey, sweet chili, teriyaki, or fruit-based sauces.

Choose beans, chickpeas, or lentils in modest portions instead of croutons, crispy noodles, rice, quinoa, or sugary toppings.

Eat the salad slowly and take a 10–20 minute easy walk afterward; if spikes continue, reduce the portion of higher-carbohydrate salad ingredients and monitor your personal response.