Garbanzo Beans (1 Cup)

Reduce the garbanzo bean portion and spread it across meals rather than eating a large serving at once.

Choose whole, minimally processed garbanzo beans; avoid chickpea flour products, puffed snacks, and sweetened sauces.

Pair the beans with protein and healthy fat, such as eggs, fish, tofu, plain Greek yogurt, or a small handful of nuts.

Add non-starchy vegetables such as leafy greens, broccoli, cauliflower, peppers, or zucchini to increase meal volume without adding many rapidly absorbed carbohydrates.

Avoid combining the beans with higher-carbohydrate sides such as white rice, bread, potatoes, or sugary drinks; use a salad or non-starchy vegetables instead.

Take a 10–20 minute easy walk after eating, and use your glucose response to adjust future portions and meal combinations.