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Milk tea

CARBS

10g

PROTEINS

FATS

Not advisable due to high carb content.

Quantity: 250ml

Glycemic Index: 20-30

Glycemic Load: 5

Fiber: 0g

Key Nutrients: Calcium, Vitamin D

Health Impact: Milk tea can lead to a moderate blood sugar increase due to its carb content, triggering an insulin response. The fats and proteins in the milk can help slow down digestion slightly.

💉 Suggested Bolus

Consider pairing with a source of fiber or protein to minimize blood sugar spikes.

🍽️ Best Paired With (Veg)

Mixed nuts – Provides healthy fats and protein without raising blood sugar levels
Avocado slices – Rich in healthy fats and fiber to help stabilize blood sugar

🍽️ Best Paired With (Non Veg)

Grilled chicken skewers – High in protein and low in carbs to support blood sugar control
Smoked salmon – Rich in omega-3 fatty acids and protein without spiking blood sugar

🥄 Smart Substitutes

Unsweetened almond milk tea – Low-carb alternative without added sugars
Green tea – Zero-carb option that can help stabilize blood sugar levels

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar
30–60 min: Minimal impact on blood sugar
2–3 hr: Minimal impact on blood sugar

“Many in the low-carb diabetes community find that switching to unsweetened versions of their favorite drinks helps them better manage their blood sugar levels.”
— BCDF community member

🧠 Lowering Impact Tip

Opt for unsweetened almond milk or coconut milk tea instead.

🤔 FAQs about Milk tea

Can I add sugar-free sweeteners to my milk tea?

It's best to avoid artificial sweeteners and opt for unsweetened versions to minimize blood sugar impact.

Is milk tea a good choice for a low-carb diet?

Traditional milk tea can be high in sugar, but choosing unsweetened alternatives can make it a better option for those watching their carb intake.