Tea Unsweetened (1 Teacup (6 Fl Oz))

Keep the tea unsweetened and avoid adding sugar, honey, syrups, sweetened creamers, or flavored powders.

Have tea alongside a small protein- and fiber-containing snack, such as a boiled egg, plain Greek yogurt, or a handful of almonds.

Avoid pairing tea with pastries, cookies, sweet breads, or other refined-carb snacks; choose berries or an apple with nut butter instead if you want something sweet.

If caffeine seems to raise your readings, try a smaller serving, drink it after a meal rather than on an empty stomach, or switch to decaffeinated tea.

Take a 10–15 minute easy walk after drinking tea or after the meal it accompanies.

Check whether the rise is consistent by testing under similar conditions on several days; hydration, stress, sleep, and timing can also affect readings.