Starbucks (1 piece)

Choose unsweetened coffee, cold brew, or Americano; add a small amount of milk or cream rather than flavored syrup, sweet cream, or sugar.

If you want a latte, order the smallest size with no syrup and pair it with egg bites or a handful of nuts to slow absorption.

Avoid Frappuccinos, refreshers, sweetened teas, lemonade drinks, pastries, and oversized flavored lattes, which commonly create the largest rise.

Ask for fewer syrup pumps, no drizzle, no whipped cream, and unsweetened milk alternatives when available.

Eat a protein- and fiber-rich snack before or with your Starbucks drink, such as plain Greek yogurt, eggs, almonds, or berries.

Take a 10–20 minute easy walk after your order and drink water; this can help blunt the post-meal rise.