Bread with peanut butter (1 piece)

Choose a smaller portion of dense, high-fiber bread such as pumpernickel, rye sourdough, or 100% whole-grain bread; avoid white bread and oversized slices.

Keep peanut butter unsweetened and use a measured portion (about 1–2 tablespoons); avoid varieties with added sugar or syrups.

Add protein alongside the bread, such as eggs, plain Greek yogurt, cottage cheese, tofu, or turkey, to slow the glucose rise.

Add non-starchy vegetables to the meal, such as avocado, cucumber, leafy greens, tomatoes, or peppers, for extra fiber and volume.

Eat the bread and peanut butter after a balanced meal rather than on an empty stomach.

Take a 10–20 minute easy walk after eating, if medically appropriate, to help reduce the post-meal rise.