Protein shake (1 piece) and Coffee (1 piece)

Choose an unsweetened protein powder with little or no added sugar, syrup, maltodextrin, or sweetened coffee creamer.

Use water or unsweetened dairy milk in the shake instead of juice, sweetened plant milks, flavored coffee drinks, or sugar-containing syrups.

Add fiber and fat to slow absorption, such as chia seeds, ground flaxseed, or a small spoonful of unsweetened peanut or almond butter.

Have the coffee and shake alongside or after a balanced meal rather than on an empty stomach, especially if caffeine tends to raise your readings.

Reduce the coffee portion or switch to half-caf/decaf to see whether caffeine is contributing to the rise.

Take a 10–20 minute easy walk after drinking it, and compare your response after changing only one ingredient at a time.