Oat milk coffee (1 piece)

Choose an unsweetened almond milk or soy milk instead of oat milk; compare labels and select the option with the fewest grams of added sugar and total carbohydrate per serving.

Use a smaller amount of oat milk, or order a coffee with a splash rather than a full oat-milk latte.

Avoid flavored syrups, sweetened cold foam, sugar, honey, and sweetened cocoa powders in the coffee.

Have the coffee with protein and fat, such as eggs, plain Greek yogurt, or a small handful of nuts, rather than drinking it on an empty stomach.

Drink the coffee after or alongside a balanced meal instead of as your first calories of the day.

Check your glucose response with different milk brands and serving sizes, since oat-milk carbohydrate content varies substantially.