Coffee (1 Mug (8 Fl Oz)) and Mango (1 Mango)

Choose unsweetened coffee; avoid sugar, syrups, sweetened creamers, and mango-flavored additives.

Keep mango to a small portion (about ½ cup diced) and eat it with a meal rather than by itself.

Pair mango with plain Greek yogurt, cottage cheese, or a handful of almonds or walnuts to slow absorption.

Add chia seeds or ground flaxseed to plain yogurt alongside the mango for extra fiber.

Have the coffee after eating protein- and fiber-rich food, rather than on an empty stomach, if caffeine tends to raise your readings.

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