Tea with Milk (1 Teacup (6 Fl Oz)) and Biscotti Cookie (Italian Sugar Cookie) (100 G)

Have a smaller portion—such as one small biscotti—and avoid a second serving or other sweet foods at the same time.

Drink tea unsweetened; use a modest amount of plain milk rather than sweetened creamer or flavored syrups.

Eat a small handful of almonds or walnuts before or alongside the cookie to slow absorption.

Pair the cookie with plain Greek yogurt or a small serving of berries instead of having it on an empty stomach.

Take an easy 10–20 minute walk soon after eating.

If spikes remain frequent, choose a less-sweet snack such as plain Greek yogurt with berries, almonds, or a small piece of dark chocolate with no added sugary filling.