Tea (Tea India) (1 Serving) and Brown Bread (1 Regular Slice)

Reduce the brown-bread portion (for example, have one slice instead of two) and avoid eating it alone.

Choose a dense, whole-grain sourdough or pumpernickel-style bread with intact grains and no added sugar; check the serving’s total carbohydrate and fiber on the label.

Add protein and fat to the bread, such as eggs, avocado, cheese, tofu, or a small handful of nuts, rather than jam, honey, or sweet spreads.

Have tea plain or with unsweetened milk; avoid sugar, honey, syrups, sweetened creamers, and biscuits alongside it.

Add non-starchy vegetables to the meal, such as cucumber, tomato, leafy salad, peppers, or mushrooms, to increase volume and fiber without adding many carbohydrates.

Take a gentle 10–20 minute walk after eating if this is safe for you, and use your glucose readings to identify the bread portion and type you tolerate best.