Apfel (1 piece)

Choose a smaller apple or eat half at a time, then save the rest for later.

Eat the apple whole with its skin rather than as juice, applesauce, or dried apple.

Pair it with a small handful of almonds, walnuts, or peanuts to slow absorption.

Have the apple alongside plain unsweetened Greek yogurt or cottage cheese.

Add chia seeds or ground flaxseed to yogurt when eating the apple.

Take a 10–15 minute easy walk after eating, if this is safe and practical for you.