Tea with almond milk (no sugar) (1 serving)

Choose unsweetened, unflavored almond milk and check the label for added sugars or syrups.

Use plain tea without honey, sugar, flavored creamers, or sweetened powders.

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

Avoid drinking tea on an empty stomach if you notice that this worsens your glucose response.

Try a smaller amount of almond milk, or dilute it with more tea or water, to reduce the carbohydrate load.

Take a gentle 10–15 minute walk after having tea to help moderate the rise.