Almonds (1 Almond) and Black Tea (1 Mug (8 Fl Oz))

Have a smaller portion of almonds (for example, a small handful) and avoid honey-roasted, sweetened, or flavored varieties.

Drink black tea unsweetened; skip sugar, syrups, sweetened creamers, and condensed milk.

Avoid having black tea on an empty stomach if caffeine seems to raise your readings; have it with or after a balanced meal instead.

Pair the almonds and tea with protein-rich foods such as plain Greek yogurt, eggs, tofu, or cheese to slow the overall glucose rise.

Choose water or decaffeinated tea for a trial period to see whether caffeine, rather than the almonds, is contributing to the spike.

Take a gentle 10–15 minute walk after eating, if appropriate for you, and compare readings across several occasions before changing your usual plan.