Homemade Granola (100 G), Helios - Kefir - Organic Original Nonfat (1 cup) and Mixed Seeds (100 G)

Reduce the granola portion first (for example, halve it) and measure it rather than pouring freely; the grain and any dried fruit or sweetener are usually the main drivers.

Make the granola mostly rolled oats, nuts, and seeds, and avoid added sugar, honey, maple syrup, dates, and dried fruit.

Keep the kefir serving, but add a small handful of walnuts, almonds, or pecans to slow absorption and increase satiety.

Add chia or ground flaxseed to the kefir-granola bowl and allow it to sit for a few minutes so it thickens.

Use a small serving of fresh berries for sweetness instead of dried fruit or sweetened granola ingredients.

Eat the bowl after a protein- and vegetable-centered meal, or take a 10–15 minute walk afterward, and compare your glucose response with a smaller-granola version.