Muffins (with Low Fat 2% Milk) (1 Muffin)

Have half a muffin instead of a whole one, and eat it slowly rather than on an empty stomach.

Pair the muffin with protein and fat, such as a boiled egg, plain Greek yogurt, or a small handful of almonds or walnuts.

Add a high-fiber side such as raspberries, strawberries, or avocado to slow carbohydrate absorption.

Choose a muffin with less added sugar and more fiber, ideally one made with nuts, seeds, or oats; avoid oversized bakery-style muffins.

Keep the 2% milk portion modest, or replace part of it with unsweetened plain Greek yogurt if it suits your meal.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.