Unsweetened Iced Tea (1 Cup (8 Fl Oz))

Confirm the tea is truly unsweetened: check for added sugar, juice concentrate, flavored syrups, honey, sweetened powders, or carbohydrate-containing milk alternatives.

Choose plain brewed black, green, herbal, or rooibos tea and avoid bottled “unsweetened” varieties if their label shows carbohydrates per serving.

Try the tea without lemonades, fruit purées, boba, or flavored creamers; use cinnamon, mint, or a slice of lemon for flavor instead.

Drink the tea alongside or shortly after a balanced meal rather than on an empty stomach, especially if you notice a consistent rise when drinking it alone.

If caffeine seems to worsen your readings, compare a similar serving of decaffeinated or caffeine-free herbal tea on another day.

Pair it with a small portion of nuts, seeds, or plain Greek yogurt if you need a snack, and monitor whether this reduces the response.