Red Delicious Apples (1 Medium (2 3/4 Inches Dia))

Reduce the apple portion: try half a small Red Delicious apple first, and avoid eating it on an empty stomach.

Eat the apple with a protein- and fat-containing food such as plain Greek yogurt, a small handful of almonds or walnuts, or natural peanut butter with no added sugar.

Choose a whole apple rather than applesauce, juice, dried apple, or apple-based snacks, which are easier to consume quickly and have less filling fiber.

Add fiber by pairing the apple with chia seeds stirred into plain yogurt or with a small serving of lentils at a meal.

Have the apple after a balanced meal containing non-starchy vegetables, protein, and healthy fats instead of as a standalone snack.

Take a 10–20 minute easy walk after eating the apple, if medically appropriate, to help moderate the post-meal rise.