Cranberry Juice (1 Cup (8 Fl Oz))

Choose unsweetened, no-added-sugar cranberry juice and limit the serving to about 4 oz (120 mL); dilute it with sparkling or still water if you want a larger drink.

Have the juice with a meal rather than on an empty stomach, especially one containing protein, fiber, and fat.

Pair it with a small handful of nuts or seeds, such as almonds, walnuts, chia, or pumpkin seeds, instead of drinking it alone.

Consider plain Greek yogurt with berries as part of the same snack or meal to slow absorption of the drink’s sugars.

Avoid combining cranberry juice with other rapidly absorbed carbohydrates, such as toast, cereal, pastries, candy, or sweetened coffee drinks.

Take a brief 10–20 minute easy walk after drinking it, if this is safe and appropriate for you, and use your glucose readings to identify the portion that works best.