Date (1 Date) and Americano Coffee (1 Mug (8 Fl Oz))

Have the Americano unsweetened and avoid syrups, sugar, creamers, or sweetened plant milks.

Replace the date with a small serving of berries, an apple, or a pear; these are typically less likely to cause a sharp rise.

If you keep the date, limit it to one small date and eat it after a balanced meal rather than on an empty stomach.

Pair the date with protein and fat, such as a small handful of almonds or walnuts, plain Greek yogurt, or natural peanut butter without added sugar.

Try decaf or half-caf coffee if caffeine seems to worsen your readings, and drink it with food instead of before breakfast.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.