Milk (Nandini) (1 Serving) and Sugar (1 Teaspoon)

Use a smaller portion of added sugar and milk, and avoid consuming them on an empty stomach.

Choose unsweetened milk or fortified soy milk, then add cinnamon, vanilla, or cocoa powder without added sugar for flavor.

Pair the drink or food with protein and healthy fat, such as plain Greek yogurt, eggs, nuts, or seeds, to slow absorption.

If sweetening is needed, use a small amount of stevia or monk-fruit sweetener instead of sugar.

Add fiber-rich options alongside it, such as chia seeds, flaxseed, berries, or an apple.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.