Vegetables and Rice Paper Roll with Meat and/or Shrimp (1 Roll (4 1/4 Inches X 1 1/2 Inches Dia))

Use one rice paper wrapper per roll and make smaller rolls; avoid doubling wrappers or adding rice noodles inside.

Increase the non-starchy vegetable filling, such as lettuce, cucumber, cabbage, bean sprouts, carrots, and herbs, while reducing the proportion of wrapper.

Choose a generous portion of lean meat, shrimp, tofu, or egg in each roll to slow digestion and improve fullness.

Skip sweet chili sauce, hoisin-heavy dips, and sugary peanut sauces; use lime, vinegar, chili, garlic, herbs, or a small amount of unsweetened peanut sauce instead.

Eat the rolls with a side salad or non-starchy vegetables first, and avoid pairing them with sugary drinks or extra starches.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.