Puffed Rice (1 Cup) and Tea Unsweetened (1 Mug (8 Fl Oz))

Reduce the portion of puffed rice substantially and avoid eating it by itself; use a small measured bowl rather than refilling.

Replace puffed rice more often with steel-cut oats, which tend to produce a slower rise in blood sugar.

Add protein and fat to the meal, such as plain unsweetened Greek yogurt, eggs, or a small handful of almonds, instead of having puffed rice alone.

Include high-fiber foods alongside the meal, such as chickpeas, lentils, or non-starchy vegetables like cucumber and tomato.

Have the tea with or after a balanced meal rather than using puffed rice as a stand-alone snack or breakfast.

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