Pomegranate (100 G)

Keep the pomegranate portion modest—start with about ½ cup of arils—and avoid pomegranate juice, which is easier to consume quickly and has less filling fiber.

Eat pomegranate as part of a meal rather than by itself; pair it with plain Greek yogurt, almonds, or chia seeds to slow absorption.

Choose whole arils and eat them slowly instead of blending them into smoothies or adding sweeteners.

Have pomegranate after a balanced meal containing protein, non-starchy vegetables, and healthy fats, rather than when very hungry or on an empty stomach.

Take a 10–20 minute easy walk after eating to help your muscles use circulating glucose.

Check your response with your usual glucose-monitoring method and adjust the serving size or meal pairing if spikes continue.