Gala apple (1 piece)

Reduce the portion to half a Gala apple and eat the remaining half later, rather than eating it all at once.

Eat the apple with a small handful of almonds, walnuts, or pistachios to slow digestion.

Pair it with plain unsweetened Greek yogurt or cottage cheese for protein; avoid sweetened yogurt.

Have the apple after a balanced meal containing non-starchy vegetables, protein, and healthy fat instead of on an empty stomach.

Choose a firmer, less-ripe apple and eat it whole with the skin rather than juicing, blending, or making applesauce.

Take a 10–20 minute easy walk after eating and use your glucose readings to test which portion and pairing works best for you.