Mandarin Orange (Cuties) (1 Serving)

Keep the portion to 1 small mandarin and avoid having several at once; choose whole fruit rather than juice, smoothies, or dried citrus.

Eat the mandarin after or alongside a balanced meal instead of on an empty stomach.

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

Add soluble fiber to the snack, for example plain Greek yogurt mixed with chia seeds, then eat the mandarin alongside it.

Avoid combining mandarins with other rapidly absorbed carbohydrates in the same snack, such as sweets, sweetened drinks, pastries, or refined cereal.

Take a gentle 10–20 minute walk after eating, and use your own glucose readings to identify the portion and pairing that work best for you.