tea with milk without sugar (1 piece)

Reduce the amount of milk gradually, or try tea with a smaller splash of unsweetened milk to identify the portion that keeps your glucose steadier.

Choose unsweetened almond milk or unsweetened soy milk with no added syrups, maltodextrin, or sweeteners; check the label for total carbohydrate per serving.

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

Drink the tea after a balanced meal instead of as your first intake of the day, especially if morning readings tend to rise more.

Avoid pairing tea with biscuits, toast, pastries, or sweetened creamers, which can amplify the rise.

Test your glucose before and about 1–2 hours after trying one change at a time, and discuss persistent unexpected rises with your clinician.