Tea with Milk (1 Teacup (6 Fl Oz)) and English Soaked Almonds (1 Piece)

Choose plain tea without sugar, honey, syrups, or sweetened creamers; use a smaller splash of unsweetened milk if needed.

Keep the soaked almond portion modest (for example, a small handful) and avoid pairing it with biscuits, toast, or other refined-carbohydrate snacks.

Have the tea and almonds after or alongside a balanced meal containing protein and non-starchy vegetables, rather than on an empty stomach.

Consider unsweetened soy milk or a smaller amount of dairy milk if milk in tea appears to be the main contributor to your rise.

Take a 10–15 minute easy walk after eating, if this is safe and appropriate for you.

Track your portion sizes and post-meal readings for several days; if spikes persist, discuss them with your clinician or dietitian.