Milk (1 Cup)

Choose a smaller serving of milk and drink it with a balanced meal rather than by itself.

Try lactose-free milk or an unsweetened fortified plant milk, and compare your glucose response over several occasions.

Pair milk with protein and fiber, such as eggs, chia seeds, almonds, walnuts, or plain Greek yogurt.

Avoid flavored, sweetened, condensed, or malted milk products, which can raise glucose more quickly.

Use milk after a walk or include a 10–15 minute easy walk after drinking it, if appropriate for you.

Track the amount, timing, and type of milk alongside your readings; discuss repeated medium or larger spikes with a clinician or dietitian.