English Greek Yoghurt (1 Cup) and Blueberries (100 G)

Reduce the blueberry portion and measure it rather than eating directly from the container; try a smaller serving paired with more plain, unsweetened Greek yoghurt.

Choose full-fat, plain Greek yoghurt with no added sugar, fruit purée, honey, or granola.

Add a small handful of nuts such as almonds, walnuts, or pistachios to slow digestion and increase satiety.

Mix in chia seeds or ground flaxseed, then let the yoghurt sit for a few minutes so the seeds absorb moisture.

Eat the yoghurt and blueberries after a balanced meal containing protein and non-starchy vegetables rather than as a standalone snack on an empty stomach.

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