Tea with Milk (1 Teacup (6 Fl Oz)) and Toastea Rusk (Britannia) (1 Serving)

Replace or reduce the toasted rusk portion; rusks are typically refined and rapidly absorbed. Try having tea without rusk, or limit it to one small piece rather than multiple pieces.

Avoid adding sugar, honey, syrups, or sweetened creamer to tea. Use unsweetened milk and, if needed, a non-caloric sweetener.

Have tea and any rusk after a balanced meal rather than on an empty stomach, especially one containing protein, vegetables, and healthy fats.

Pair a small rusk serving with protein or fat, such as a boiled egg, a small handful of almonds or walnuts, or plain unsweetened Greek yogurt.

Choose a lower-carbohydrate snack with tea instead of rusk, such as roasted chickpeas, nuts, cheese, or cucumber slices with hummus.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.