Toasted Mixed Grain Bread (Includes Whole Grain and 7 Grain) (1 Slice), Goats Cheese (Soft) (100 G), Espresso Coffee (1 Espresso Cup (2 Fl Oz)) and Alpro - Rice Milk Light (Rijst Melk) (1 ml)

Replace rice milk with unsweetened soy milk or unsweetened almond milk; rice-based drinks are often the main rapidly absorbed carbohydrate source in this meal.

Have the espresso after, rather than before or with, the meal, and test decaffeinated coffee if you notice coffee independently raises your readings.

Swap the mixed-grain toast for a small portion of dense pumpernickel or true sourdough rye bread, preferably one with intact grains and no added sugar.

Keep the goat cheese, but add a protein-rich side such as eggs, tofu, or plain Greek yogurt to slow the meal’s carbohydrate absorption.

Add fibre and fat from avocado, nuts, seeds, or non-starchy vegetables such as spinach, cucumber, tomatoes, or peppers alongside the toast.

Reduce the bread portion to one smaller slice and avoid pairing it with rice milk in the same meal; recheck your response after changing one variable at a time.