Ginger water (1 piece)

Drink ginger water unsweetened; avoid adding sugar, honey, syrups, fruit juice, or sweetened ginger concentrates.

Have ginger water with or shortly after a balanced meal rather than on an empty stomach, especially if you notice a repeatable rise.

Pair it with protein and healthy fats, such as plain Greek yogurt, eggs, tofu, nuts, seeds, or avocado, to slow absorption from any accompanying carbohydrates.

If you use fresh ginger, steep sliced or grated ginger in hot water and strain it instead of using powdered drink mixes, bottled ginger beverages, or candies.

Keep the serving modest and dilute it with more water; test a smaller amount to identify your personal tolerance.

Check the ingredient label on packaged ginger products for added sugars or starches, and choose plain ginger with water only.