Berries (1 Cup), Coconut Milk Yogurt (Epigamia) (1 Serving), Boiled Egg (1 Large), Avocados (1 Avocado, Ns As To Florida Or California), Flaxseed Seeds (1 Tbsp, Ground), Gluten Free Bread (1 Medium Slice), Tesco - Micro Green Vegetable Medley (1 grams) and Red Onions (1 Serving (14g))

Reduce the portion of gluten-free bread, or eat it open-faced, as it is the most likely contributor to the rise in this meal.

Keep the bread paired with the boiled egg, avocado, flaxseed, and coconut yogurt rather than eating it alone; the meal’s protein, fat, and fibre can slow absorption.

Choose a gluten-free bread with whole seeds, intact grains, and at least 3–5 g fibre per serving; avoid versions made primarily from refined starches such as tapioca, potato, or rice flour.

Use unsweetened coconut milk yogurt and check that it has no added sugar, syrups, fruit puree, or sweetened granola mixed in.

Limit berries to a modest serving and avoid dried berries, berry sauces, or sweetened toppings.

Take a 10–20 minute easy walk soon after eating, and compare glucose responses when the bread portion or brand is changed.