Muesli (1 piece)

Reduce the muesli portion and measure it rather than filling the bowl; try half your usual serving and assess your glucose response.

Choose an unsweetened, no-added-sugar muesli with minimal dried fruit, honey, syrup, or refined cereal flakes; favor oats, seeds, and nuts.

Pair muesli with plain Greek yogurt or unsweetened soy yogurt instead of sweetened yogurt, flavored milk, or fruit juice.

Add chia seeds, ground flaxseed, walnuts, or almonds to slow absorption and make the meal more filling.

Use a small serving of berries, such as strawberries, raspberries, or blueberries, instead of banana, dried fruit, or sweet toppings.

Eat muesli after or alongside a protein-rich breakfast component, such as eggs or cottage cheese, and take a short walk after eating if appropriate for you.