English Kala Chana (1 Serving (110g)) and Tea with Milk (1 Teacup (6 Fl Oz))

Keep the kala chana portion moderate and eat it with plenty of non-starchy vegetables, such as spinach, cucumber, tomatoes, or broccoli.

Have tea without added sugar, honey, syrups, or sweetened condensed milk; choose plain milk or an unsweetened milk alternative.

Add protein and healthy fat to the meal, such as eggs, plain Greek yogurt, tofu, paneer, almonds, or walnuts, to slow the glucose response.

Avoid having the chana and milk tea on an empty stomach; eat them as part of a balanced meal rather than as a large standalone snack.

Take a gentle 10–20 minute walk after eating, if safe for you, and avoid sitting continuously after the meal.

Check your glucose response with the same portion on different days; if you have symptoms of low glucose or use diabetes medicines, discuss meal timing and medication adjustment with your clinician.