Coffee with brown sugar (1 piece)

Reduce the brown sugar gradually (for example, use half your usual amount) and measure it rather than adding freely.

Choose unsweetened coffee or add cinnamon, vanilla extract, or cocoa powder with no added sugar for flavor.

Have the coffee with a protein- and fiber-containing snack, such as plain Greek yogurt with berries, to slow glucose absorption.

Avoid drinking sweetened coffee on an empty stomach; have it after or alongside a balanced meal.

Take a 10–20 minute easy walk after drinking it to help your muscles use circulating glucose.

If you use milk, choose unsweetened dairy milk or unsweetened soy milk instead of sweetened creamers or flavored milks.