Baked Beans (1 Cup) and White Bread (1 Slice)

Reduce the portion of baked beans and white bread, and avoid having extra bread or other refined carbohydrates in the same meal.

Swap white bread for a dense whole-grain sourdough or pumpernickel-style bread, keeping the serving to one slice.

Choose no-added-sugar or reduced-sugar baked beans, and check labels for lower total carbohydrate and added sugar per serving.

Add protein such as eggs, tofu, grilled chicken, fish, or plain Greek yogurt alongside the meal to slow the rise.

Include non-starchy vegetables such as spinach, tomatoes, mushrooms, broccoli, or a leafy salad, ideally eating them before the beans and bread.

Take a 10–20 minute easy walk after eating, if this is safe and suitable for you.