Chai (1 Teacup (6 Fl Oz)) and Egg Omelet or Scrambled Egg with Vegetables (1 Large Egg)

Have unsweetened chai or chai made with a non-sugar sweetener; avoid sugar, honey, syrups, and sweetened condensed milk.

Use milk or an unsweetened lower-carbohydrate milk alternative in chai, and keep the serving moderate.

Eat the vegetable omelet or scrambled eggs before drinking chai, rather than having chai on an empty stomach.

Add more non-starchy vegetables to the eggs, such as spinach, mushrooms, bell peppers, tomatoes, zucchini, or broccoli.

Include a small portion of healthy fat or protein with the meal, such as avocado, cheese, plain Greek yogurt, nuts, or seeds.

Take a 10–15 minute easy walk after the meal to help blunt the rise.