English Flat White (1 Coffee Cup (6 Fl Oz)) and Oat Milk (1 Cup)

Choose an unsweetened, lower-carbohydrate milk alternative such as almond milk, or use whole dairy milk if tolerated, instead of oat milk.

Ask for no flavored syrups, sugar, honey, or sweet toppings, and avoid sweetened oat milk.

Order a smaller flat white or request less milk and an extra coffee shot if you still want a similar strength.

Have the drink with a protein- and fat-rich snack such as a boiled egg, plain Greek yogurt, or a small handful of nuts.

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

Take a 10–20 minute easy walk after having the flat white to help moderate the rise.