juice (1 piece)

Choose a smaller juice portion and dilute it with water or sparkling water to reduce the rapid carbohydrate load.

Have juice with a protein- and fiber-containing snack, such as plain Greek yogurt, a small handful of almonds, or hummus with vegetables.

Prefer vegetable-forward juice with little or no added fruit, for example tomato, cucumber, celery, leafy greens, lemon, or ginger.

Avoid drinking juice on an empty stomach; have it alongside or after a balanced meal instead.

Choose whole fruit when possible, such as an apple, orange, berries, or pear, because the intact fiber slows absorption.

Take a gentle 10–20 minute walk after drinking juice to help your muscles use circulating glucose.