Tea (1 piece) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Use less sugar in the tea, reducing gradually over 1–2 weeks to allow your taste preferences to adapt.

Choose unsweetened milk or a smaller amount of milk, and avoid sweetened condensed milk, flavored creamers, or syrups.

Have tea alongside a protein- and fiber-containing snack, such as a boiled egg, plain Greek yogurt, or a small handful of nuts, rather than drinking it on an empty stomach.

Swap some or all of the sugar for cinnamon, vanilla, cardamom, or a non-nutritive sweetener if suitable for you.

Choose lower-carbohydrate milk options such as unsweetened soy milk or unsweetened almond milk, and check labels for added sugars.

Take a 10–15 minute easy walk after tea to help reduce the post-drink rise in glucose.