Chai (1 Teacup (6 Fl Oz)) and Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb))

Have a smaller portion of apple (for example, half a medium apple) and eat it slowly.

Choose a whole, firm apple with the skin on rather than applesauce, apple juice, or dried apple.

Pair the apple with a protein- and fat-containing food such as plain Greek yogurt, cheese, eggs, or a small handful of nuts.

Make chai with unsweetened milk or an unsweetened fortified plant milk, and avoid adding sugar, honey, syrups, or sweetened chai concentrates.

Drink chai alongside or after a balanced meal instead of having it alone on an empty stomach.

Take a 10–15 minute easy walk after eating to help blunt the rise.