Bread (1 serving) and Tea (Tea India) (1 Serving)

Choose a smaller portion of dense rye or pumpernickel bread instead of white bread, and avoid having multiple slices at once.

Top the bread with protein and healthy fats, such as egg, cottage cheese, plain Greek yogurt, avocado, or nut butter, rather than jam or honey.

Add non-starchy vegetables alongside it, such as cucumber, tomato, spinach, or peppers, to slow absorption and increase fullness.

Drink tea unsweetened; skip sugar, syrups, sweetened condensed milk, and sweet biscuits served with it.

Have the bread as part of a balanced meal rather than on an empty stomach, especially including protein and vegetables.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help blunt the rise.