High Fiber Multigrain Cookie (1 Cookie) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the cookie portion (for example, have half) and avoid eating it on an empty stomach.

Replace the sugar in tea with stevia or another non-caloric sweetener; keep the milk portion modest.

Pair the cookie with a protein-rich option such as plain unsweetened Greek yogurt, paneer, or a small handful of almonds.

Choose a cookie with no added sugar and fewer refined flours; check the label for total carbohydrates per serving, not just fiber claims.

Take a 10–15 minute easy walk after eating to help your muscles use circulating glucose.

If the rise continues, have tea and the cookie separately, or swap the cookie for a small serving of berries with plain Greek yogurt.