Chia seeds (1 piece)

Use a smaller serving of chia seeds at first, such as 1 tablespoon, and increase only if your glucose response remains comfortable.

Soak chia seeds thoroughly in water or unsweetened almond milk before eating them; avoid chia drinks made with juice, sweetened milk, honey, or syrup.

Eat chia as part of a mixed meal with protein and fat, such as eggs, tofu, plain Greek yogurt, or nuts, rather than on its own.

Choose lower-sugar additions such as raspberries, strawberries, or cinnamon instead of dried fruit, bananas, sweetened granola, or fruit juice.

Check ingredient labels on packaged chia puddings and flavored yogurts, since added sugars may be the main driver of the rise.

If the rise continues despite changing the portion and preparation, review the pattern with a clinician or diabetes educator, especially if you use glucose-lowering medication.