Orange (1 grams) and Tea with Milk (1 Teacup (6 Fl Oz))

Eat the orange with a small handful of nuts, such as almonds or walnuts, to slow sugar absorption.

Have the tea with unsweetened milk and avoid adding sugar, honey, syrups, or sweetened creamers.

Choose a smaller orange or eat half now and half later rather than having a large serving at once.

Pair the orange with plain Greek yogurt or cottage cheese for protein and a steadier response.

Drink the tea after or alongside a balanced meal instead of having orange and milk tea on an empty stomach.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.