500ml cow milk (1 piece)

Reduce the portion from 500 ml to 200–250 ml and drink it with a meal rather than on an empty stomach.

Split the 500 ml across two or three servings separated by several hours instead of drinking it at once.

Pair milk with protein and fat, such as eggs, cheese, plain Greek yogurt, or a small handful of nuts, rather than drinking it alone.

Add soluble fiber to the meal, such as chia seeds or ground flaxseed, and allow time for the meal before having milk.

Choose unsweetened soy milk or another unsweetened lower-carbohydrate milk alternative if it suits your nutrition needs; compare labels for total carbohydrate per serving.

Take a 10–20 minute easy walk after drinking milk, if safe for you, and discuss recurrent large spikes with your clinician or diabetes educator.