Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz))

Reduce added sugar gradually—for example, cut the usual amount by one-half, then taper further as your taste adapts.

Choose unsweetened milk or a smaller portion of milk; avoid sweetened creamers, flavored syrups, and condensed milk.

Have the drink with a small protein-and-fiber snack such as a handful of almonds or walnuts instead of drinking it on an empty stomach.

Use cinnamon, vanilla extract, or cardamom for sweetness-like flavor without adding sugar.

Drink coffee or tea after or alongside a balanced meal rather than as a standalone sweetened drink.

Try a non-nutritive sweetener such as stevia or monk-fruit extract in place of sugar, if you tolerate its taste.