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

Drink tea without added sugar, honey, syrups, or sweetened creamers; these are often the main source of a rapid rise.

Use a smaller amount of milk, or choose an unsweetened soy or almond drink with no added sugars.

Have the egg with non-starchy vegetables such as spinach, mushrooms, tomatoes, or cucumber rather than bread, biscuits, or sweet pastries.

Add a small portion of fibre-rich foods such as lentils, chickpeas, or beans if this fits your meal plan.

Eat the egg first and sip the tea slowly with or after the meal instead of having a sweetened milky tea on an empty stomach.

Take a gentle 10–15 minute walk after eating, if safe for you, and compare your readings with different milk types and portion sizes.