Vegetables (1 grams)

Pair vegetables with protein or healthy fats, such as eggs, tofu, fish, chicken, avocado, olive oil, nuts, or seeds, to slow digestion and soften the rise.

Favor non-starchy vegetables such as leafy greens, broccoli, cauliflower, zucchini, mushrooms, peppers, asparagus, green beans, and cucumber; reduce portions of potatoes, corn, parsnips, and large servings of winter squash.

Choose minimally processed preparations: lightly steam, sauté, roast, or eat vegetables raw rather than blending them into smoothies or consuming them as juices.

Start your meal with a salad or other non-starchy vegetables, then eat protein and carbohydrate-containing foods afterward.

Keep portions of higher-carbohydrate vegetables modest and combine them with fiber-rich vegetables, protein, and fat in the same meal.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you, to help muscles use circulating glucose.