Coffee (1 piece) and Breakfast (1 piece)

Drink coffee unsweetened; avoid sugar, syrups, honey, sweetened creamers, and flavored milks.

Have coffee with a protein- and fiber-rich breakfast, such as eggs with non-starchy vegetables or plain Greek yogurt with berries and nuts.

If caffeine raises your readings, reduce the serving size, choose half-caf, or switch to decaf and compare your response.

Avoid drinking coffee on an empty stomach; eat breakfast first or have coffee alongside the meal.

Choose unsweetened dairy or unsweetened soy milk instead of sweetened plant milks or condensed milk.

Take a 10–15 minute easy walk after breakfast and coffee to help lower the post-meal rise.