Tea with jaggery (1 piece)

Use less jaggery and reduce it gradually over 1–2 weeks; flavor tea with cinnamon, cardamom, ginger, or vanilla instead.

Have the tea after or alongside a balanced meal or snack containing protein and fiber, such as plain Greek yogurt, eggs, roasted chickpeas, or a small handful of nuts.

Avoid drinking jaggery tea on an empty stomach, especially first thing in the morning.

Choose unsweetened tea most days, reserving jaggery tea for a smaller, occasional serving.

Take a 10–20 minute easy walk after drinking the tea to help blunt the rise.

If you use milk, choose unsweetened dairy milk or unsweetened soy milk rather than sweetened creamers or condensed milk.