Cheetos (1 piece)

Keep the Cheetos portion small and pre-portion them into a bowl rather than eating from the bag.

Eat Cheetos alongside protein and healthy fat, such as a hard-boiled egg, cheese, or a small handful of nuts, to slow the glucose rise.

Add a high-fiber, non-starchy food first, such as cucumber, bell pepper, celery, broccoli, or a leafy salad with vinegar-based dressing.

Avoid pairing Cheetos with sugary drinks; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if safe for you, to help your muscles use circulating glucose.

For future snacks, swap some or all of the Cheetos for air-popped popcorn, roasted chickpeas, or plain Greek yogurt with nuts.