Veg (1 piece)

Reduce portions of starchy vegetables and base more of the meal on non-starchy options such as broccoli, cauliflower, spinach, zucchini, mushrooms, peppers, and leafy salads.

Eat vegetables alongside protein and healthy fats—for example eggs, tofu, fish, chicken, Greek yogurt, olive oil, nuts, or seeds—rather than eating them alone.

Start the meal with a salad or other fibrous non-starchy vegetables, then eat the higher-carbohydrate part of the meal later.

Choose minimally processed preparations: steamed, roasted, stir-fried, or whole vegetables instead of mashed, pureed, juiced, battered, or heavily sauced versions.

Keep carbohydrate portions consistent and measure the amount that triggers your rise; spreading vegetables across meals may work better than having a large serving at once.

Take a gentle 10–20 minute walk after eating, if safe for you, and use your glucose readings to identify the specific vegetables and portion sizes that cause the largest rise.