Whole Milk (1 Serving (244g))

Reduce the serving size of whole milk and drink it slowly rather than consuming a large glass at once.

Choose plain, unsweetened milk only; avoid flavored, sweetened, or chocolate milk products.

Have milk with a meal containing protein, fiber, and healthy fat instead of drinking it alone; examples include eggs, nuts, or non-starchy vegetables.

Avoid pairing milk with rapidly absorbed carbohydrate foods such as pastries, sweet cereals, or sugary drinks.

Consider substituting part or all of the serving with unsweetened plain Greek yogurt or a lower-carbohydrate unsweetened dairy alternative, and check the nutrition label for added sugars.

Track your glucose response at consistent times after different portion sizes to identify the amount and timing that works best for you.