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doi: 10.3389/fphys.2017.00350 75 LiX

If plain water feels boring, mix it up with: Infused water: Add fresh fruit or herbs for flavor

Pair carbohydrates with protein or healthy fats to slow absorption Front-load vegetables in meals before starchy components Avoid liquid calories and sweetened beverages Eat slowly to allow fullness signals to register Choose smaller, more frequent meals to reduce post-meal spikes Meal timing can influence glucose outcomes