Roasted makhana with milk tea (1 1 Serving (230g Total))

Reduce the makhana portion and avoid eating it alone; measure a small bowl rather than grazing from a large pack.

Choose plain dry-roasted makhana without sugar, jaggery, honey, caramel, or sweet seasoning; flavor it with spices such as cumin, black pepper, chili, or herbs instead.

Have the makhana after or alongside a protein- and fiber-rich food, such as plain unsweetened Greek yogurt, paneer, roasted chickpeas, or a handful of almonds or walnuts.

Make the milk tea unsweetened or use much less sugar; avoid biscuits, rusks, or other refined-flour snacks with it.

Use milk tea with more milk and less added sugar, and consider pairing it with a small serving of chia or flax seeds mixed into unsweetened yogurt rather than increasing the makhana portion.

Take a gentle 10–20 minute walk after the snack, and use your glucose readings to identify the makhana-and-tea portion that works for you.