Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Suji Rusk (Britannia) (1 Serving)

Use less sugar in tea, stepping down gradually to cinnamon, cardamom, or a non-sugar sweetener if needed.

Choose a smaller portion of suji rusk—such as one piece—and avoid having refills alongside tea.

Have the rusk only after or with protein and fat, such as a boiled egg, a small handful of almonds or walnuts, or plain unsweetened yogurt.

Use unsweetened milk or a smaller amount of milk in tea, and avoid sweetened condensed milk or flavored creamers.

Eat slowly and avoid drinking the tea-rusk combination on an empty stomach; have it after a balanced meal instead.

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