Swedish Chia Pudding (100 G)

Use an unsweetened chia pudding base: chia seeds, unsweetened milk or soy milk, cinnamon, and vanilla instead of sweetened yogurt, syrups, honey, or sugar.

Reduce the serving size and eat it slowly; try half your usual portion and assess your glucose response.

Choose berries such as raspberries, strawberries, or blueberries for topping rather than banana, dried fruit, jam, or granola.

Add protein and fat to the serving, such as plain Greek yogurt, cottage cheese, or a small handful of almonds or walnuts.

If oats are part of your Swedish chia pudding, use a smaller amount of steel-cut or rolled oats and avoid instant oats.

Have the pudding after a balanced meal or alongside eggs or other protein, rather than eating it alone on an empty stomach.