Generic Indian - Masala Tea (1 cup)

Order masala tea unsweetened, or use stevia or monk-fruit sweetener instead of sugar, honey, jaggery, or flavored syrups.

Ask for a smaller serving and avoid refills; concentrated sweet chai can raise glucose more quickly.

Choose tea made with unsweetened dairy milk or unsweetened soy milk, and request no sweetened condensed milk or creamers.

Have the tea alongside a small protein- and fat-containing snack such as plain Greek yogurt, almonds, walnuts, or roasted chickpeas rather than on an empty stomach.

Drink the tea after a balanced meal that includes non-starchy vegetables and protein, rather than with pastries, biscuits, or other refined starches.

Take a 10–15 minute easy walk after drinking the tea to help reduce the post-drink rise.