Caramel latte (1 piece)

Choose a smaller caramel latte and ask for half the caramel syrup or a sugar-free caramel option.

Order it with unsweetened milk or an unsweetened plant-based milk, and avoid whipped cream, caramel drizzle, and extra toppings.

Have the latte alongside a protein- and fiber-rich snack, such as plain Greek yogurt with berries or a small handful of nuts.

Avoid drinking it on an empty stomach; have it after a balanced meal containing protein, vegetables, and healthy fats.

Sip it slowly rather than drinking it quickly, and avoid pairing it with pastries, cookies, or other sweet foods.

Take a 10–20 minute easy walk after drinking it to help blunt the rise in blood sugar.