Avocados (1 Avocado, Ns As To Florida Or California) and Brown Bread (1 Regular Slice)

Reduce the portion of brown bread to one thin slice, and choose a dense whole-grain or sourdough version with minimal added sugar.

Eat the avocado and bread alongside protein such as eggs, tofu, cottage cheese, plain Greek yogurt, or fish to slow glucose absorption.

Add non-starchy vegetables such as spinach, cucumber, tomatoes, broccoli, or leafy salad to increase fiber and volume without adding many rapidly absorbed carbohydrates.

Avoid sweet spreads, honey, jam, sweetened drinks, or large amounts of fruit with this meal; use olive oil, lemon, herbs, or unsweetened nut butter instead.

Have the meal after a short walk or take a 10–20 minute easy walk soon afterward, if appropriate for you.

Check whether the response improves when you eat avocado without bread, since the bread portion or its ingredients are more likely to be driving the spike.