Blueberries (100 G), Strawberries (100 G) and Raspberries (100 G)

Reduce the berry portion and spread it across two smaller servings instead of eating it all at once.

Eat berries with a protein- and fat-containing food, such as plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of almonds or walnuts.

Choose raspberries and strawberries more often, and use a smaller portion of blueberries, which may raise glucose more for some people.

Avoid pairing berries with higher-sugar additions such as juice, honey, syrup, sweetened yogurt, granola, or dried fruit.

Have berries after a balanced meal containing non-starchy vegetables, protein, and healthy fats rather than on an empty stomach.

Take a 10–20 minute easy walk or do other light activity after eating berries, if appropriate for you.