Keto Muffin (1 Medium)

Reduce the muffin portion—for example, have half—and eat it slowly rather than on an empty stomach.

Pair it with protein and fat such as eggs, plain Greek yogurt, cottage cheese, or a small handful of almonds.

Add non-starchy fiber-rich foods alongside it, such as avocado, chia seeds, leafy greens, cucumber, or berries.

Choose keto muffins made with almond flour, coconut flour, flaxseed, or chia, and avoid versions containing maltitol, tapioca starch, rice flour, or added sugar.

Avoid combining the muffin with sweet drinks, fruit juice, or other carbohydrate-heavy foods in the same meal.

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