Red apple (1 piece)

Choose a small whole red apple rather than a large one, and avoid apple juice, applesauce, or dried apples.

Eat the apple with a protein or fat source such as a handful of almonds or walnuts.

Pair it with plain unsweetened Greek yogurt or cottage cheese instead of eating it alone.

Have the apple after a balanced meal containing non-starchy vegetables and protein, rather than on an empty stomach.

Eat it slowly and consider having half the apple at a time if a full apple still raises your glucose noticeably.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.