Dried Coconut (100 G)

Reduce the portion of dried coconut and measure it rather than eating from the package; start with 1–2 tablespoons and assess your response.

Choose unsweetened dried coconut with no added sugar, syrup, rice flour, or sweet coatings; compare labels for total carbohydrate per serving.

Eat dried coconut as part of a balanced meal rather than alone, pairing a small amount with protein such as plain Greek yogurt, eggs, tofu, or cheese.

Add high-fiber, lower-carbohydrate foods to the meal, such as chia seeds, flaxseed, almonds, walnuts, avocado, or non-starchy vegetables.

Avoid combining dried coconut with fast-absorbing carbohydrate foods or drinks, including juice, sweetened yogurt, granola, dried fruit, desserts, and sweetened coffee drinks.

Take a 10–20 minute easy walk after eating, if appropriate for you, and use your glucose readings to identify the portion and meal combination you tolerate best.