Rusk (Parle) (1 Serving) and Chai (100 Ml)

Have a smaller portion of rusk and avoid adding extra sugar or sweetened condensed milk to chai.

Prepare chai with unsweetened milk or a lower-sugar milk alternative, and use cinnamon, cardamom, or vanilla for flavor instead of sugar.

Choose a whole-grain, high-fiber rusk or replace rusk with a small serving of plain oats, roasted chickpeas, or nuts such as almonds or walnuts.

Eat the chai and rusk after or alongside a protein-rich food such as plain Greek yogurt, paneer, egg, or unsweetened soy yogurt.

Add a small amount of healthy fat, such as nuts or seeds, to help slow absorption of the meal.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you.