Brown Bread (1 Regular Slice) and Hummus (100 G)

Reduce the bread portion (for example, one small slice) and eat the hummus first or alongside it rather than having bread alone.

Choose a dense, seeded whole-grain or sourdough bread with minimal added sugar, and avoid soft, highly processed brown breads.

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

Pair the meal with non-starchy vegetables such as cucumber, tomatoes, leafy greens, bell peppers, or broccoli.

Add a small serving of healthy fats, such as avocado, olives, or a handful of nuts, while keeping hummus portions moderate.

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