Green grapes (1 serving)

Reduce the grape portion and eat them slowly; try a small handful rather than a large bowl.

Eat grapes as part of a meal instead of alone, especially after protein, vegetables, and other fiber-rich foods.

Pair a small serving of grapes with plain unsweetened Greek yogurt, almonds, or chia seeds to slow absorption.

Avoid having grapes when very hungry, after a long fast, or alongside juice, sweets, or refined-grain snacks.

Choose firmer, less-ripe grapes when possible and avoid dried grapes, which are more concentrated in sugar.

Take an easy 10–20 minute walk after eating and use your glucose readings to identify the portion that works best for you.