Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Egg White (1 Large)

Reduce or replace the sugar in tea: use less sugar gradually, or choose a non-caloric sweetener such as stevia.

Use a smaller amount of milk in tea, or choose unsweetened lower-carbohydrate milk alternatives such as unsweetened almond milk.

Have the egg whites with fiber-rich non-starchy vegetables, such as spinach, mushrooms, peppers, or tomatoes, rather than drinking sweet tea on an empty stomach.

Add a small portion of healthy fat or protein to slow absorption, such as avocado, nuts, seeds, or plain Greek yogurt.

Choose plain tea or tea with milk but no added sugar, and avoid pairing it with biscuits, toast, or other refined carbohydrates.

Take a gentle 10–15 minute walk after eating, if appropriate for your health and mobility.