English Indian Chickpea Pancake (100 G) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Make the chickpea pancake smaller and add non-starchy vegetables such as spinach, zucchini, mushrooms, peppers, or cauliflower; use minimal oil.

Skip the sugar in tea, or gradually reduce it; use cinnamon, vanilla, or a non-caloric sweetener instead.

Use unsweetened milk in a modest amount, or choose unsweetened soy milk; avoid sweetened condensed milk or flavored creamers.

Add protein to the meal, such as eggs, plain Greek yogurt, paneer, tofu, or unsweetened cottage cheese, to slow the rise in glucose.

Include a small portion of nuts or seeds, such as almonds, walnuts, chia, or flaxseed, with the meal.

Take a 10–20 minute easy walk after eating, and discuss recurrent large spikes with your clinician or diabetes care team.