Black coffee (1 piece)

Try a smaller serving of black coffee, or dilute it with hot water, to reduce the caffeine dose.

Choose decaffeinated coffee or half-caf and compare your glucose response over several mornings.

Avoid coffee immediately after waking; have it later in the morning, ideally after hydration and some light movement.

Do not drink coffee when sleep-deprived, stressed, or after an unusually hard workout, since these can amplify a caffeine-related glucose rise.

If coffee on an empty stomach causes the rise, have it with a small protein- and fat-forward snack such as plain Greek yogurt, eggs, or a handful of nuts.

Take a 10–15 minute easy walk after coffee and track whether the peak is reduced.