Blueberries (100 G) and Grapes (1 Grape, Seedless)

Keep the portion modest: try about ½ cup blueberries or 8–10 grapes at one time, rather than eating a large bowl.

Eat the fruit after or alongside a protein-rich food such as plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of nuts.

Add fiber and healthy fat by pairing fruit with chia seeds, ground flaxseed, almond butter, or walnuts.

Avoid having blueberries or grapes alone when very hungry; include them as part of a balanced meal or snack.

Choose whole, fresh fruit rather than juice, smoothies, dried fruit, or fruit snacks, which can raise glucose more quickly.

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