Tea without sugar (1 piece)

Try tea plain or with a smaller amount of unsweetened milk; milk can add carbohydrate even without added sugar.

Avoid pairing tea with biscuits, toast, pastries, or sweetened creamers, which are common causes of a rise.

Have tea after or alongside a balanced meal rather than on an empty stomach; include protein and fiber such as eggs, plain Greek yogurt, nuts, or chia seeds.

If caffeine seems to raise your readings, switch to decaffeinated tea or a caffeine-free herbal tea and compare your response.

Keep portions moderate, especially for milk tea or chai, and avoid repeated cups close together.

Track the type of tea, milk amount, timing, and your glucose response for several days to identify your personal trigger.