Vegetable Salad (Tossed Without Dressing) (1.5 Cup)

Add a small serving of protein such as grilled chicken, eggs, tofu, or tempeh to slow digestion and blunt the rise.

Include healthy fats like avocado, olives, walnuts, almonds, or pumpkin seeds instead of eating the salad entirely plain.

Use a vinegar- or lemon-based dressing with olive oil; avoid sweet dressings, honey, croutons, and dried fruit.

Add a modest portion of fiber-rich legumes such as lentils, chickpeas, or black beans for a more gradual glucose response.

Make starchy vegetables a smaller part of the salad; prioritize leafy greens, cucumber, tomatoes, peppers, cabbage, and non-starchy vegetables.

Eat slowly and take a 10–15 minute easy walk after the meal, if appropriate for you.