Build an Insulin-Smart Plate for Every Meal

Replace bread, pasta, or rice with vegetables or legumes. Steamed broccoli, roasted cauliflower, lentil salad, or a scoop of beans will keep you full without spiking insulin.

Prioritize protein and healthy fats at every meal. Include eggs, fish, beef, chicken, nuts, avocados, or olive oil to stabilize blood sugar and reduce cravings.

Check the glycemic load (GL) of your favorite foods. Focus on foods with a GL under 15; swap out high-GL foods for lower-impact options. Handy online lists help you plan.