Coconut water (1 piece)

Limit coconut water to a small serving, such as 120–180 mL, and avoid drinking multiple servings at once.

Choose unsweetened, plain coconut water and check that no juice concentrates, sugar, or syrups are added.

Drink it slowly with a meal rather than on an empty stomach.

Pair it with protein and fat, such as a small handful of almonds or plain Greek yogurt, to slow sugar absorption.

Add fiber alongside it, for example chia seeds mixed into plain Greek yogurt or a side of berries.

If spikes continue, dilute coconut water with plain water or switch to water with lemon or unsweetened herbal tea.