Whole Milk (100 Ml) and Pineapple (100 G)

Reduce the pineapple serving and avoid eating it by itself; have a small portion after a balanced meal rather than as a snack on an empty stomach.

Pair pineapple with protein and fat, such as plain Greek yogurt, cottage cheese, or a small handful of almonds, to slow absorption.

Add soluble fiber before or with the meal, such as chia seeds or ground flaxseed mixed into yogurt or milk.

Consider replacing part of the pineapple with lower-sugar fruit such as berries, or combine a few pineapple pieces with berries.

Choose unsweetened whole milk and avoid adding honey, sugar, syrups, or sweetened yogurt to the same meal.

Take a gentle 10–20 minute walk after eating, and use your glucose readings to identify a pineapple portion that produces a smaller rise.