Milk (Whole Milk) (1 Cup)

Reduce the serving size of whole milk and drink it slowly, preferably with a meal rather than on an empty stomach.

Pair milk with protein and fat, such as a small handful of almonds or walnuts, to slow carbohydrate absorption.

Add fiber-rich chia seeds or ground flaxseed to a milk-based drink or meal.

Choose unsweetened whole milk and avoid adding sugar, honey, syrups, flavored powders, or sweetened cereals.

If having milk at breakfast, combine it with eggs, avocado, or non-starchy vegetables instead of toast, pastries, or sugary granola.

Take a 10–20 minute easy walk after drinking milk or eating a milk-containing meal.