Chai (1 Teacup (6 Fl Oz)) and Chai (1 Teacup (6 Fl Oz))

Order or prepare chai with no added sugar; use cinnamon, cardamom, ginger, or vanilla for sweetness-like flavor.

Choose a smaller serving and sip it slowly rather than drinking a large sweet chai at once.

Use unsweetened milk or an unsweetened fortified soy milk instead of sweetened condensed milk, flavored creamers, or syrups.

Have chai alongside a small handful of almonds or walnuts to slow the rise in blood sugar.

Pair it with plain Greek yogurt or a boiled egg instead of sweet biscuits, pastries, or toast.

Take a 10–15 minute easy walk after drinking chai, if appropriate for you.