Latte Coffee (1 Medium) and Cookie (1 Large)

Have the latte with unsweetened milk or a lower-sugar milk alternative, and avoid flavored syrups, whipped cream, and added sugar.

Choose a smaller cookie portion or split it, and eat it after a balanced meal rather than on an empty stomach.

Pair the cookie with protein or healthy fat, such as a handful of almonds, walnuts, or plain Greek yogurt, to slow glucose absorption.

Choose a cookie made with oats, nuts, seeds, or higher-fiber flour, and avoid cookies with frosting, fillings, or large amounts of refined sugar.

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

If possible, replace the cookie with a snack such as berries with plain Greek yogurt, an apple with peanut butter, or dark chocolate with nuts.