Chia pudding (1 piece)

Use unsweetened chia pudding: avoid honey, maple syrup, agave, dates, fruit juice, and sweetened plant milks; flavor with cinnamon, vanilla, or cocoa powder instead.

Reduce the portion of chia pudding and eat it slowly; consider starting with half your usual serving and assess your response.

Pair it with protein and fat, such as plain Greek yogurt, unsweetened soy yogurt, nuts, or nut butter.

Choose a small serving of berries, such as raspberries, strawberries, or blackberries, instead of higher-sugar fruit toppings.

Add extra fiber and texture with ground flaxseed, chopped walnuts, or almonds rather than granola or sweetened cereal.

Have the pudding after a balanced meal or alongside eggs or tofu rather than eating it alone on an empty stomach.