Dates (1 piece) and Coffee (1 Mug (8 Fl Oz))

Have 1–2 dates instead of a larger portion, and avoid eating them on an empty stomach.

Pair dates with a small handful of almonds, walnuts, or pistachios to slow absorption.

Choose unsweetened coffee; skip sugar, syrups, sweet creamers, and flavored toppings.

Try decaffeinated or half-caffeinated coffee if caffeine seems to raise your readings.

Eat dates after a balanced meal containing protein, non-starchy vegetables, and healthy fats rather than as a standalone snack.

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