Tea (Instant Powder, Unsweetened, Prepared) (1 Cup (8 Fl Oz))

Prepare the tea with water and avoid adding sugar, honey, flavored creamers, or sweetened milk powders.

If you use milk, choose an unsweetened option and keep the portion modest; avoid condensed milk and sweetened non-dairy creamers.

Have the tea alongside protein or healthy fat, such as a boiled egg, a small handful of almonds or walnuts, or plain unsweetened Greek yogurt.

Avoid drinking it with refined-carb snacks such as biscuits, pastries, toast, or sweet cereal; choose vegetables, cheese, or nuts instead.

Drink the tea slowly rather than quickly, and consider having it after a balanced meal instead of on an empty stomach.

Take a 10–15 minute easy walk after drinking it, especially if you notice a repeatable rise.