Sour Dough Bread (1 Small Slice (2 1/2 Inches X 2 Inches X 1/2 Inches)) and Butter (1 Tbsp)

Reduce the sourdough portion and avoid eating it by itself; pair a smaller slice with protein such as eggs, plain Greek yogurt, tofu, or cottage cheese.

Choose a denser, higher-fiber sourdough made primarily from whole rye, barley, or legumes, and check that the first ingredient is whole grain or flour rather than refined wheat flour.

Add non-starchy vegetables before or alongside the bread, such as leafy greens, broccoli, peppers, mushrooms, tomatoes, or cucumber, to slow carbohydrate absorption.

Use a thinner layer of butter and add a protein- or fiber-rich topping instead, such as avocado, hummus, nut butter without added sugar, or smoked salmon.

Eat the bread after a balanced meal rather than as a standalone snack, and avoid sweet drinks, juice, jam, honey, or other refined carbohydrates at the same time.

Take a 10–20 minute easy walk after eating and monitor your response; if spikes remain large, discuss it with a clinician or diabetes educator.