Foods with a glycemic index (GI) of 55 or lower—such as Greek yogurt, chia seed pudding, whole-grain bread, slow-cooker oatmeal, cottage cheese and tofu scramble—release glucose slowly, preventing harmful blood sugar spikes. Combining carbohydrates with protein, fiber, or healthy fats (e.g., avocado toast, quinoa bowls or yogurt with nuts) reduces post-meal glucose surges and prolongs satiety. Hidden sugars and refined carbs in processed foods worsen blood sugar control, while whole foods like oats, legumes and berries provide steady energy. Even nutrient-dense foods like nuts and seeds should be consumed in moderation to avoid excess calories while still benefiting from their healthy fats and…