Boba tea (1 piece)

Order the smallest size, choose 0–25% sweetness, and skip added syrups, condensed milk, and flavored powders.

Choose unsweetened tea with a splash of milk or an unsweetened soy/almond option instead of a sweet milk-tea base.

Skip or halve tapioca pearls, jelly, pudding, and popping boba; these additions can add substantial fast-acting carbohydrate.

Have the drink with a protein- and fiber-containing snack such as plain Greek yogurt, a small handful of nuts, or edamame rather than on an empty stomach.

Drink it slowly over 30–60 minutes and avoid pairing it with other sugary foods or drinks.

Take a 10–20 minute easy walk after finishing the drink, if safe for you, and monitor your glucose response to identify the portions and recipes you tolerate best.