Tea with Milk (1 Teacup (6 Fl Oz)) and Puffed Rice (1 Cup)

Reduce the portion of puffed rice and avoid eating it by itself; have a small bowl only after or alongside a balanced meal.

Replace puffed rice with roasted chickpeas, plain Greek yogurt, or a small handful of nuts and seeds for a steadier response.

If you keep puffed rice, mix in roasted chickpeas, peanuts, cucumber, tomato, and lemon; avoid sweet chutneys, potatoes, and sugary sauces.

Choose unsweetened tea with a small amount of milk; skip sugar, honey, flavored creamers, and biscuits alongside it.

Add a protein-rich item such as egg, paneer, tofu, or unsweetened yogurt with your snack.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the rise.