Soy Milk (1 Cup)

Choose an unsweetened, no-added-sugar soy milk and compare labels for total carbohydrate per serving; flavored and barista-style versions often raise glucose more.

Reduce the portion size, such as using a smaller glass or diluting soy milk with water or unsweetened almond milk.

Have soy milk with a protein- and fiber-rich food, such as eggs, plain Greek yogurt, chia seeds, or a small handful of nuts, rather than drinking it alone.

Avoid pairing soy milk with fast-absorbing carbohydrate foods or sweeteners, such as cereal, pastries, honey, syrups, or sweetened coffee drinks.

Use soy milk as part of a meal rather than on an empty stomach, and drink it slowly.

Check your response to different brands and serving sizes; formulations vary substantially, so select the one that produces the smallest rise for you.