latte (1 piece)

Order a small unsweetened latte; skip flavored syrups, sugar, honey, whipped cream, and sweet toppings.

Choose plain dairy milk or unsweetened soy milk rather than sweetened plant milks, condensed milk, or creamers.

Have the latte with a protein- and fiber-containing snack, such as plain Greek yogurt with chia seeds, instead of drinking it alone or alongside a pastry.

Avoid pairing it with high-sugar bakery items; if you want a side, choose a small handful of nuts or an egg-based option.

Try decaf or half-caf if caffeine appears to raise your readings, since some people have a stronger glucose response to caffeine.

Compare your response to different latte sizes and milk choices, and use the smallest serving that gives you the effect you want.