English Bulletproof Coffee (1 Cup)

Make it truly unsweetened: omit sugar, syrups, honey, sweetened creamers, flavored powders, and sweetened plant milks; use black coffee, butter/ghee, and plain MCT oil instead.

Reduce the MCT oil and butter portion, then increase only if your readings remain stable; large amounts of fat can delay digestion and may shift a rise later rather than eliminate it.

Have the coffee with a protein- and fiber-containing breakfast, such as eggs with non-starchy vegetables or plain Greek yogurt with chia seeds, rather than drinking it alone.

Avoid pairing it with refined-carbohydrate foods such as toast, pastries, cereal, or sweet breakfast drinks; these are often the main driver of the rise.

Check the ingredient label on “bulletproof” mixes and creamers for hidden carbohydrate sources such as maltodextrin, rice syrup, milk powder, or added sugars.

Test one change at a time and monitor both early and delayed readings; if spikes persist despite unsweetened ingredients and smaller portions, discuss the pattern with your clinician or diabetes educator.