Blueberries (100 G) and Raspberries (100 G)

Keep the berry portion modest, such as about 1/2 cup total, and avoid adding sugar, honey, syrup, or sweetened granola.

Eat blueberries and raspberries with plain Greek yogurt or cottage cheese to add protein and slow absorption.

Add a small handful of nuts, such as almonds, walnuts, or pistachios, alongside the berries for fiber and healthy fats.

Choose whole, fresh or unsweetened frozen berries rather than juice, smoothies, dried berries, or berry sauces.

Have the berries after or with a balanced meal containing protein and non-starchy vegetables instead of eating them alone when very hungry.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.