Turmeric and spices green tea (1 cup)

Drink the turmeric-and-spices green tea unsweetened; avoid honey, sugar, syrups, sweetened creamers, and sweetened plant milks.

Have it with or shortly after a balanced meal containing protein and healthy fat, such as plain Greek yogurt, eggs, tofu, nuts, or seeds, rather than on an empty stomach.

Use a smaller amount of turmeric and spice blend initially, especially if the blend contains dried fruit, powdered sweeteners, maltodextrin, or flavored additives.

Choose plain green tea and add single-ingredient spices yourself, such as turmeric, cinnamon, ginger, black pepper, or cardamom.

Pair the tea with a small high-fiber snack if needed, such as almonds, walnuts, chia pudding without added sugar, or hummus with non-starchy vegetables.

Take a gentle 10–15 minute walk after drinking it to help reduce the post-drink rise.