Green Tea (Lipton) (1 Serving) and Chai (1 Teacup (6 Fl Oz))

Order or prepare chai and green tea unsweetened; avoid added sugar, honey, syrups, sweetened condensed milk, and flavored creamers.

If you use milk, choose an unsweetened option such as plain dairy milk or unsweetened soy milk, and keep the portion modest.

Have tea with a small protein- and fat-containing snack, such as a boiled egg, plain Greek yogurt, or a small handful of nuts, rather than on an empty stomach.

Choose freshly brewed tea or a plain tea bag instead of bottled, powdered, or café chai mixes, which often contain hidden sweeteners.

Use cinnamon, ginger, cardamom, cloves, vanilla, or a non-sugar sweetener such as stevia or monk fruit to add flavor and sweetness.

Reduce the serving size or sip it more slowly, then compare your glucose response to chai versus plain green tea to identify which preparation is triggering the rise.