Espresso Coffee (1 Espresso Cup (2 Fl Oz)) and Milk (1 Cup)

Choose unsweetened espresso without added sugar, syrups, honey, or sweetened creamers.

Use a smaller amount of milk or switch to an unsweetened, lower-carbohydrate milk alternative such as almond milk.

Have the coffee alongside a protein-rich option, such as a boiled egg or plain Greek yogurt, rather than on an empty stomach.

Avoid pairing the drink with pastries, biscuits, or sweet breakfast foods; if needed, choose a small handful of nuts instead.

Try drinking the espresso after a balanced meal rather than before eating, especially if caffeine tends to raise your readings.

Take a short, easy walk for 10–15 minutes after drinking it to help reduce the rise.