Grape Juice (1 Cup)

Limit grape juice to a small serving (about 4 oz/120 mL) and avoid drinking it on an empty stomach.

Dilute grape juice with still or sparkling water, such as half juice and half water, to reduce the carbohydrate load per glass.

Have it alongside plain Greek yogurt or cottage cheese rather than by itself.

Pair it with a small handful of almonds, walnuts, or pistachios to slow absorption.

Choose whole grapes in a modest portion instead of juice when possible; the fiber can help blunt the rise.

Avoid combining grape juice with other sweet drinks, desserts, or refined-grain foods in the same meal.