Homemade Granola (1 Cup), Raspberries (100 G), Blueberries (100 G), Blackberries (1 Cup) and Espresso Coffee (1 Espresso Cup (2 Fl Oz))

Reduce the granola portion or replace it with a smaller serving of unsweetened steel-cut oats, chia seeds, walnuts, and cinnamon; homemade granola is often the main source of rapidly absorbed carbohydrate.

Eat the berries with plain Greek yogurt, cottage cheese, or unsweetened soy yogurt to add protein and slow absorption.

Add a small portion of nuts or nut butter, such as almonds, walnuts, or natural peanut butter, alongside the fruit and granola.

Avoid sweeteners in the espresso and have coffee after or with the meal rather than on an empty stomach if caffeine seems to raise your readings.

Use a higher proportion of blackberries and raspberries and a smaller portion of blueberries, while keeping the total berry serving moderate.

Take a 10–20 minute easy walk after eating to help muscles use circulating glucose.