Evening Tea (1 piece)

Drink tea unsweetened; replace sugar, honey, syrups, and sweetened creamers with cinnamon, vanilla, or a non-caloric sweetener if desired.

Reduce the carbohydrate portion at evening tea and build the meal around non-starchy vegetables, protein, and healthy fats; eat slowly and avoid second helpings.

Choose snacks such as a small handful of almonds or walnuts, plain Greek yogurt, berries, or hummus with raw vegetables instead of sweet baked snacks.

Take a gentle 10–20 minute walk after eating, if safe and practical; avoid sitting still immediately after the meal.

Move evening tea earlier when possible and avoid large meals close to bedtime.

Track the meal, portion size, drink additions, and glucose response for several evenings; discuss repeated or unexpectedly high spikes with your clinician.