Tea with Milk (1 Teacup (6 Fl Oz)) and Dry Roasted Unsalted Peanuts (1 Peanut)

Keep the peanut portion small and measured (for example, a small handful), and avoid eating them alone if you notice a glucose drop afterward.

Have the peanuts with a protein- and fiber-containing option such as plain Greek yogurt, cottage cheese, or a boiled egg to slow absorption and improve steadiness.

Use unsweetened tea and avoid sugar, honey, syrups, sweetened creamers, or flavored milk additions; choose a modest amount of plain milk or unsweetened soy milk instead.

Eat the snack as part of, or shortly after, a balanced meal rather than on an empty stomach—such as a meal with lentils, chickpeas, non-starchy vegetables, and protein.

Check whether caffeine is contributing: try decaffeinated tea or a weaker brew on another day while keeping the peanut and milk portions the same.

Record the amount eaten, tea strength, milk type, timing, and glucose readings for several trials; if you have repeated symptomatic or substantial lows, discuss them with your clinician promptly.