Muesli (Dried Fruit and Nuts) (1 Cup) and Milk (1 Cup)

Reduce the muesli portion and measure it rather than pouring freely; dried fruit is often the main driver of a larger rise.

Choose an unsweetened muesli with no added sugar and little or no dried fruit; add cinnamon, vanilla, or a few fresh berries for flavor instead.

Use plain Greek yogurt or unsweetened soy yogurt in place of some or all of the milk to increase protein and slow absorption.

Add a protein-rich side such as eggs, cottage cheese, or tofu, rather than eating the muesli alone.

Include extra fiber and fats by adding chia seeds, ground flaxseed, walnuts, almonds, or pumpkin seeds; keep the dried-fruit amount small.

Eat the muesli after a savory, protein-and-vegetable meal or take a 10–20 minute walk afterward to blunt the rise.