Water (100 Ml) and Tea with Milk and Sugar (100 Ml)

Gradually reduce the added sugar in your tea; start by cutting it in half and adjust over 1–2 weeks.

Use a non-caloric sweetener such as stevia or monk-fruit extract instead of sugar.

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

Have the tea alongside a small handful of almonds, walnuts, or peanuts to slow the glucose rise.

Drink the tea after a balanced meal rather than on an empty stomach.

Keep the serving modest and sip it slowly; choose plain water separately for hydration.