Oat milk (1 piece)

Choose an unsweetened oat milk with no added sugar and the lowest total carbohydrate content per serving.

Use a smaller portion, especially in coffee or smoothies, and avoid refilling.

Have oat milk alongside protein or fat, such as eggs, plain Greek yogurt, tofu, or nuts, rather than drinking it by itself.

Add fiber-rich foods such as chia seeds, flaxseed, or berries to the meal or drink.

Avoid combining oat milk with other rapidly absorbed carbohydrates, such as sweetened cereals, pastries, syrups, or fruit juice.

Monitor your portion and glucose response; if spikes persist, consider switching to an unsweetened lower-carbohydrate milk alternative.