Tea with milk no sugar (1 piece)

Check the tea ingredients and serving size: milk contains lactose, and a large amount of milk or milk powder can raise glucose even without added sugar.

Try a smaller cup and use less milk; dilute with water or choose unsweetened almond, soy, or other unsweetened low-carbohydrate milk alternatives.

Avoid condensed milk, evaporated milk, sweetened creamers, flavored milk, and powdered chai mixes, which can contain substantial added carbohydrate.

Have tea alongside a protein- and fiber-containing snack such as a boiled egg, plain Greek yogurt, or a small handful of nuts, rather than drinking it on an empty stomach.

Consider decaffeinated tea or a weaker brew if caffeine appears to worsen your readings, and compare your glucose response on separate days.

Record the brand, milk amount, timing, and glucose readings; if spikes are frequent or large, discuss them with your clinician or diabetes educator.