Gluten Free Bread (1 Medium Slice) and Cheese (Amul) (1 Serving)

Reduce the gluten-free bread portion—for example, use one slice open-faced instead of a sandwich—and add more cheese or another protein topping such as egg, tuna, or tofu.

Choose a denser gluten-free bread made mainly with seeds, nuts, psyllium, or legume flours, and avoid varieties with added sugar, tapioca starch, potato starch, or rice flour high on the ingredient list.

Eat the bread as part of a meal rather than alone; start with non-starchy vegetables such as salad greens, cucumber, peppers, broccoli, or zucchini.

Skip sweet accompaniments such as jam, honey, sweet chutney, and sugary drinks; use avocado, tomato, mustard, herbs, or olive oil instead.

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

If you monitor glucose, compare different gluten-free bread brands and serving sizes, since recipes vary substantially.