Plain or Buttermilk Biscuits (1 Small (1 1/2 Inches Dia)) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Have fewer biscuits (for example, 1–2) and avoid eating them on an empty stomach.

Reduce the tea sugar gradually—try half your usual amount, then cinnamon or vanilla for flavour instead of extra sugar.

Pair biscuits with protein or fat, such as a boiled egg, plain Greek yogurt, or a small handful of nuts, rather than having biscuits alone.

Choose a lower-sugar, higher-fibre biscuit and compare serving sizes; avoid cream-filled, chocolate-coated, or heavily sweetened varieties.

Drink unsweetened or lightly sweetened tea with milk, and avoid adding a second sugary drink alongside it.

Take a 10–15 minute easy walk after eating, and use your own glucose readings to identify the portion that works best for you.