Khari Plain Biscuit (Swad) (1 Serving) and Black Tea (1 Mug (8 Fl Oz))

Skip or sharply reduce khari plain biscuits; they are refined, buttery, and easy to overeat. If having them, limit to one small piece rather than several.

Drink black tea without sugar, honey, flavored syrups, or sweetened creamer. Cinnamon or a small splash of unsweetened milk can add flavor without added sugar.

Do not eat the biscuit on an empty stomach. Have tea after a balanced meal containing protein, vegetables, and healthy fats.

Pair tea with a small handful of almonds, walnuts, or peanuts instead of khari; the protein and fat can slow the rise in blood sugar.

Choose a lower-impact tea-time option such as plain Greek yogurt, a boiled egg, roasted chickpeas, or hummus with cucumber slices.

Take a 10–20 minute easy walk after tea and snacks, if safe for you, to help your muscles use circulating glucose.