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

Reduce or omit added sugar; gradually step down by ½ teaspoon every few days, using cinnamon, cardamom, or vanilla for flavor instead.

Use a smaller cup and avoid sweetened condensed milk, flavored creamers, or syrup-based milk alternatives.

Choose unsweetened milk and consider a higher-protein option such as unsweetened soy milk or dairy milk rather than sweetened plant milks.

Have tea alongside a small protein- and fat-containing snack, such as a handful of almonds or walnuts, instead of drinking it on an empty stomach.

Drink the tea after or with a balanced meal rather than as a standalone sweet drink.

Take a 10–15 minute easy walk after tea to help lessen the rise in glucose.