Chai (1 Teacup (6 Fl Oz)) and Marie Gold Biscuits (Britannia) (1 Serving)

Have unsweetened or lightly sweetened chai, and avoid adding sugar, honey, jaggery, or sweetened condensed milk.

Reduce the biscuit portion: start with 1–2 Marie Gold biscuits instead of several, and avoid refills.

Eat the chai and biscuits after a balanced meal rather than on an empty stomach.

Pair the snack with protein or healthy fat, such as a small handful of almonds, walnuts, or roasted chana, to slow glucose absorption.

Replace Marie Gold biscuits more often with a small serving of plain Greek yogurt or unsweetened curd with nuts and cinnamon.

Choose chai made with milk or unsweetened soy milk, and add cinnamon, ginger, cardamom, or cloves for flavor instead of extra sweetness.