Milk (2% Lowfat with Added Vitamin A and Protein) (1 Cup)

Reduce the milk portion and drink it with a meal rather than by itself; for example, try 1/2 cup and assess your glucose response.

Choose an unsweetened, higher-protein dairy option such as plain Greek yogurt or cottage cheese in a similar serving size, and compare your personal response.

Pair milk with fiber- and fat-containing foods such as chia seeds, almonds, walnuts, or avocado instead of having it alone.

Avoid adding sugar, flavored syrups, sweetened cocoa mixes, or sweetened cereal to the milk; these can substantially increase the rise.

Try lactose-free 2% milk or an unsweetened fortified soy milk and monitor whether either produces a smaller response for you.

Take a 10–20 minute easy walk after consuming milk, if safe for you, to help reduce the post-meal rise.