Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz)) and Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb))

Have the apple with a protein-and-fat pairing such as plain Greek yogurt or a small handful of almonds, rather than eating it alone.

Choose a smaller whole apple and eat it slowly; keep the peel on for its fiber.

Reduce the added sugar in coffee gradually, for example by cutting it in half and using cinnamon or vanilla extract for flavor.

Use unsweetened milk or an unsweetened fortified soy milk in coffee, and avoid flavored creamers or syrups.

Drink coffee with or after a balanced meal instead of on an empty stomach, especially if it commonly raises your readings.

Take a 10–15 minute easy walk after eating to help blunt the post-meal rise.