Almonds (1 Almond) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce or eliminate added sugar in tea; taper gradually (for example, use half your usual amount for 1–2 weeks) to adapt to less sweetness.

Use unsweetened milk or a smaller amount of milk in tea, and avoid sweetened condensed milk, flavored creamers, or syrups.

Keep almonds plain and unsweetened, and limit the portion to a small handful (about 20–25 almonds) rather than eating from a large bag.

Have the tea and almonds alongside a protein-rich option such as plain Greek yogurt, egg, or tofu to slow the rise in blood sugar.

Choose cinnamon, vanilla extract, cardamom, or ginger to add perceived sweetness and flavor without adding sugar.

Drink the tea after a balanced meal rather than on an empty stomach, and take a 10–15 minute easy walk afterward if appropriate for you.