Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and 100% Whole Wheat Bread (1 Regular Slice)

Reduce the bread serving to one small slice and avoid having a second serving.

Eat the bread with protein and fat, such as eggs, tofu, avocado, or a small handful of nuts, rather than eating it alone.

Have the tea without added sugar; use cinnamon, vanilla, or a non-sugar sweetener if you want more sweetness.

Choose plain milk or unsweetened soy milk in tea and keep the amount moderate.

Replace some or all of the bread with a lower-impact option such as steel-cut oats, chickpeas, or lentils.

Take a 10–20 minute easy walk after the meal to help your muscles use circulating glucose.