Vegetarian Stew (1 Cup)

Use a smaller serving of stew and avoid having bread, rice, or other starches alongside it.

Build the stew around non-starchy vegetables such as zucchini, spinach, mushrooms, cauliflower, and green beans rather than potatoes or large amounts of corn.

Add protein such as tofu, tempeh, eggs, or plain Greek yogurt to make the meal more filling and slow glucose absorption.

Use lentils, chickpeas, or beans as the main starch portion, keeping the total amount moderate.

Include a small amount of healthy fat, such as olive oil, avocado, nuts, or seeds, with the meal.

Take a 10–20 minute easy walk after eating and monitor which stew ingredients and portion sizes produce the smallest rise for you.