Almond Milk (1 Cup) and Cereal (1 Cup)

Switch to unsweetened, unflavored almond milk and check the label for added sugars.

Replace sugary or refined cereal with a small serving of steel-cut oats or unsweetened bran cereal with at least 5 g of fiber per serving.

Measure the cereal portion rather than filling the bowl; try starting with about 1/2 cup dry cereal.

Add protein and fat to the meal, such as eggs, plain Greek yogurt, chia seeds, or a small handful of almonds.

Avoid adding honey, syrup, dried fruit, or sweetened fruit toppings; use cinnamon or a few berries for flavor instead.

If spikes continue, eat the cereal after a protein-rich meal or choose a non-cereal breakfast and review patterns with your clinician or dietitian.