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

Choose unsweetened tea; avoid sugar, honey, syrups, and sweetened creamers.

Use a smaller amount of milk or choose an unsweetened, lower-carbohydrate milk alternative.

Have the tea alongside a protein- or fiber-rich snack, such as a boiled egg, plain Greek yogurt, or a small handful of nuts.

Avoid pairing milk tea with biscuits, pastries, white bread, or other refined-carbohydrate snacks.

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

Take a 10–15 minute easy walk after drinking it, if suitable for you.