English Flat White (1 Coffee Cup (6 Fl Oz))

Order a smaller flat white and avoid added sugar, flavoured syrups, chocolate powder, or sweetened plant milks.

Choose unsweetened soy milk or whole dairy milk rather than oat, rice, or sweetened almond milk; check the label for added sugars.

Have the coffee with a small protein-and-fibre snack, such as a boiled egg with a handful of almonds or walnuts, instead of drinking it on an empty stomach.

If you prefer plant-based milk, use an unsweetened soy option and keep the serving of milk modest.

Drink the flat white after a balanced meal containing non-starchy vegetables, protein, and healthy fats rather than as a standalone breakfast.

Take a 10–15 minute easy walk after drinking it, and use your glucose readings to compare milk types, portion sizes, and timing.