Chai (1 Teacup (6 Fl Oz)) and Blanched Almonds (100 G)

Choose unsweetened chai made with water or unsweetened almond milk; avoid added sugar, honey, syrups, and sweetened creamers.

Reduce the almond portion to a small handful and eat them slowly rather than having a large serving at once.

Pair the chai and almonds with a protein-rich option such as a boiled egg or plain Greek yogurt to slow glucose absorption.

Add chia seeds or ground flaxseed to plain yogurt or a smoothie alongside the snack for extra fiber.

Have the snack after a balanced meal or after a short walk instead of on an empty stomach.

Check packaged chai mixes and flavored almonds for hidden sugars, and choose plain blanched almonds with unsweetened spices instead.