Masala Oats (Saffola) (1 Serving) and Tea with Milk (1 Teacup (6 Fl Oz))

Choose plain or minimally sweetened masala oats and avoid adding sugar, jaggery, honey, or sweet sauces.

Reduce the oats portion and add protein such as eggs, plain Greek yogurt/curd, paneer, tofu, or unsweetened soy milk.

Add non-starchy vegetables to the oats, such as spinach, mushrooms, broccoli, bell peppers, beans, or cauliflower, to increase fiber and volume.

Have the tea without sugar; use a smaller amount of milk or choose unsweetened soy milk, and avoid biscuits or rusks alongside it.

Add a small serving of nuts or seeds with the meal, such as almonds, walnuts, chia seeds, flaxseed, or pumpkin seeds.

Take a 10–20 minute easy walk after eating, and check whether separating tea from the oats by 1–2 hours improves your glucose response.