Whey (1 piece)

Choose an unsweetened, unflavored whey isolate with no added sugar, maltodextrin, syrup, or high-carbohydrate fillers; compare labels and trial one product at a time.

Reduce the serving size (for example, split one shake into two smaller portions taken 1–2 hours apart) and observe whether the peak decreases.

Have whey with a fiber- and fat-containing meal or snack, such as chia seeds, walnuts, or almonds, rather than drinking it alone.

Mix the powder with water or unsweetened soy milk instead of juice, sweetened plant milks, or flavored dairy drinks.

Avoid taking whey after a long fast or alongside a high-carbohydrate meal; try it after a balanced meal containing non-starchy vegetables and protein.

Take a gentle 10–20 minute walk after the shake, if appropriate for you, and compare your glucose response across several similar trials.