Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Onion Bhaji (1 Piece)

Reduce the onion bhaji portion and avoid eating it alone; share one serving or choose a smaller baked or air-fried version rather than deep-fried.

Have tea without sugar, or use a non-caloric sweetener; choose a smaller amount of milk if that suits you.

Pair the meal with a protein-rich side such as plain Greek yogurt, eggs, or paneer to slow glucose absorption.

Add a non-starchy salad or cooked vegetables, such as cucumber, tomatoes, leafy greens, cauliflower, or peppers, before or alongside the bhaji.

Choose a chickpea-based or lentil-based accompaniment instead of extra refined carbohydrates such as naan, white rice, or sweets.

Take an easy 10–20 minute walk after eating, if safe and appropriate for you, to help reduce the post-meal rise.