Korean Matcha Green Tea Powder (1 Tsp) and Almond Milk (1 Cup)

Choose unsweetened, unflavored almond milk; avoid barista blends, sweetened versions, syrups, honey, and added sugar.

Use a smaller serving of almond milk and prepare matcha with water or mostly water, adding only a splash of almond milk.

Have the drink with protein and fat, such as eggs, plain Greek yogurt, tofu, or a small handful of almonds, rather than drinking it alone on an empty stomach.

Avoid pairing matcha with pastries, rice-based snacks, sweetened granola, or other refined carbohydrates.

Drink it slowly after or alongside a balanced meal containing non-starchy vegetables and protein, instead of as a standalone snack.

Check your personal response by testing before and after trying different almond-milk brands, portion sizes, and timing; discuss repeated medium spikes with your clinician or diabetes educator.