Water Chestnut (100 G)

Reduce the water-chestnut portion and eat it slowly; try a smaller serving first and compare your glucose response.

Pair water chestnuts with protein and fat, such as tofu, eggs, plain Greek yogurt, or a small handful of almonds, rather than eating them alone.

Add non-starchy vegetables to the meal, such as broccoli, spinach, mushrooms, peppers, or leafy greens, to increase volume and fiber.

Avoid combining water chestnuts with other rapidly absorbed starches or sweet sauces, such as white rice, noodles, sugary stir-fry sauces, or sweetened drinks.

Choose fresh or plain canned water chestnuts and rinse canned varieties; avoid sweetened, glazed, or heavily sauced preparations.

Take a 10–20 minute easy walk after the meal and use your glucose readings to identify the portion size and meal combination that works best for you.