Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and English Puttu (1 Cup)

Reduce the portion of English puttu and avoid having it alone; eat it with a protein-rich side such as eggs, plain Greek yogurt, or lentil curry.

Replace sugar in tea with no-calorie sweetener, cinnamon, or cardamom; keep the milk portion modest and choose unsweetened milk.

Add non-starchy vegetables such as spinach, cucumber, tomato, okra, cabbage, or cauliflower to the meal to increase fibre and slow absorption.

If making puttu at home, use oats flour, barley flour, or a blend with chickpea flour instead of refined flour.

Avoid adding banana, jam, sweetened coconut mixtures, biscuits, or other sweet foods alongside the tea and puttu.

Take a 10–20 minute easy walk after the meal, and discuss repeated large spikes with your clinician, especially if you use glucose-lowering medication.