Brown Bread (1 Regular Slice) and Tea with Milk (1 Teacup (6 Fl Oz))

Replace regular brown bread with dense 100% rye pumpernickel bread, and keep the serving to one small slice.

Eat the bread with protein and fat, such as eggs, paneer, tofu, or a small handful of nuts, rather than eating it alone.

Add non-starchy vegetables to the meal, such as cucumber, tomato, spinach, or salad leaves, to slow absorption.

Have tea without sugar, honey, syrups, or biscuits; use a modest amount of unsweetened milk if desired.

Choose plain Greek yogurt or unsweetened curd alongside the meal instead of sweet spreads, jam, or sweetened yogurt.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.