Sliced Ham (Regular, Approx. 11% Fat) (100 G) and Cheese (100 G)

Check the ham label and choose versions with no added sugar, honey, syrup, dextrose, maltodextrin, or starch; these additives are more likely to explain a rise than plain cheese or ham.

Reduce the portion of cheese and ham, eat them more slowly, and avoid combining them with bread, crackers, sweet sauces, or fruit juice.

Pair the meal with a large serving of non-starchy vegetables such as broccoli, leafy greens, cucumber, peppers, or cauliflower.

Add a fiber-rich side such as lentils or chickpeas in a modest portion, rather than refined carbohydrate sides.

Choose minimally processed ham or freshly cooked meat when possible, since processed deli meats can vary substantially in added carbohydrates.

Compare your response on separate days: test cheese alone, ham alone, and the combination under similar conditions to identify whether a specific product or portion is the trigger.