Cambridge Dictionary in case you don't know.
Tell me how do you pronounce the past tense of eat, "ate"? There are two versions of pronunciation I have ever heard before....
I'm in the 'real world' and I pronounce it [et] or [ɛt]. I don't know how I would choose which I say, just depends on who I'm talking to I guess.
I should point out here that I'm using IPA symbols. I've noticed that dictionaries use the vowel /e/ to represent the vowel I would write as /ɛ/. See this link for a pronunciation of the sounds.
My accent is Scottish English, which has hardly any diphthongs.