Almond Milk (1 Cup)

Choose unsweetened, unflavored almond milk with no added sugar; compare labels and aim for the lowest total carbohydrate per serving.

Keep the serving smaller and drink it with a meal rather than by itself, especially if you notice a consistent rise when having it alone.

Pair almond milk with protein or fat, such as eggs, plain Greek yogurt, tofu, or a small handful of almonds, instead of combining it with sweet cereals, syrups, or fruit juice.

Check the ingredient list for sweeteners and higher-carbohydrate thickeners; try a simpler brand with almonds, water, and minimal additives.

Avoid barista-style, vanilla, chocolate, and other flavored almond milks unless their added sugar is zero or very low.

Re-test under consistent conditions—same portion, timing, and meal context—to confirm whether almond milk itself, or another item consumed with it, is driving the response.