Why I stopped putting sugar in my chai — and the three swaps I tested instead

I grew up drinking chai with two teaspoons of sugar. Testing it with a CGM was one of those moments where you can't un-know something.

So I tried three swaps to see which one let me keep my chai ritual without the spike. One of them was clearly the winner — and it's not the one I expected.

The taste test and the data are in the short below.