Suji Rusk (Britannia) (1 Serving) and Chai (1 Mug (8 Fl Oz))

Have chai without added sugar, syrups, honey, or jaggery; use cinnamon, cardamom, ginger, or vanilla for sweetness-like flavor.

Limit suji rusk to one small piece, or skip it when having chai; avoid eating several rusks in one sitting.

Pair chai with a small handful of almonds, walnuts, or peanuts instead of extra rusk to slow the rise.

Choose plain Greek yogurt or unsweetened curd with chia seeds as a chai-time accompaniment rather than rusk.

If you want a baked option, choose a small serving of oat-and-nut crackers with no added sugar and check the portion carefully.

Take a 10–15 minute easy walk after chai and rusk, and track your response to identify a portion that works better for you.