Cookie (1 Small) and Chai (1 Teacup (6 Fl Oz))

Have chai without added sugar, syrups, honey, or sweetened creamers; use cinnamon, cardamom, ginger, or vanilla for flavor.

Avoid eating cookies by themselves; if you choose one, have a small portion after a balanced meal rather than on an empty stomach.

Pair the cookie with protein and fat, such as a handful of almonds or walnuts, plain Greek yogurt, or an egg.

Choose a smaller, higher-fiber cookie made with oats, nuts, or seeds, and avoid frosted, filled, or oversized cookies.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.

If large spikes continue, consider checking portions and discussing your readings with your clinician, especially if you use glucose-lowering medication.