Espresso (1 piece)

Choose plain espresso without sugar, syrups, sweetened creamers, or flavored milk.

Have espresso with or after a balanced meal rather than on an empty stomach, especially if caffeine raises your glucose response.

Pair it with a small portion of nuts, such as almonds or walnuts, if you need a snack.

Try decaf or half-caf espresso to see whether reducing caffeine blunts the rise.

Take a short 10–15 minute easy walk after drinking it, if appropriate for you.

Check whether the rise differs by time of day; many people are more caffeine-sensitive in the morning.