Low Fat Greek Yogurt (1 Cup) and Blueberries (50 Berries)

Reduce the blueberry portion and measure it consistently, such as starting with 1/4 cup instead of a larger serving.

Choose plain, unsweetened Greek yogurt and check the label for added sugar, fruit puree, honey, or sweetened granola.

Replace low-fat Greek yogurt with plain full-fat Greek yogurt, if it fits your nutrition goals, to slow absorption.

Add chia seeds, ground flaxseed, walnuts, almonds, or pumpkin seeds to increase fiber, fat, and protein without adding much sugar.

Eat the yogurt and berries after a balanced meal containing protein and non-starchy vegetables rather than as a standalone snack or first food of the day.

Try a smaller berry serving paired with a higher-protein addition such as a hard-boiled egg or a small portion of cottage cheese, then compare your glucose response.