Custard with fruit (1 Serving)

Use a smaller serving of custard and choose unsweetened or lower-sugar custard when available.

Choose lower-sugar fruits such as berries, cherries, apple, pear, peach, or orange instead of very ripe banana, grapes, mango, or dried fruit.

Add a small handful of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, to slow absorption.

Have the custard and fruit after a balanced meal containing protein and non-starchy vegetables rather than as a standalone snack.

Avoid adding honey, syrup, jam, granola, or sweetened whipped toppings.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.