Tea (Brewed) (1 Cup (8 Fl Oz))

Drink tea plain, without sugar, honey, syrups, sweetened creamers, or sweetened condensed milk.

Choose decaffeinated or lower-caffeine tea, especially if caffeine tends to raise your readings.

Have tea with a protein-rich snack such as a boiled egg, plain Greek yogurt, or a small handful of almonds.

If adding milk, use an unsweetened option and keep the portion modest; avoid flavored or sweetened milk alternatives.

Drink tea alongside a balanced meal rather than on an empty stomach, particularly if it contains caffeine.

Take a brief 10–15 minute walk after tea if practical, and monitor whether timing or caffeine level changes your response.