English Sandwich with Nutella (1 Sandwich) and Coffee with Milk (1 Coffee Cup (6 Fl Oz))

Replace the Nutella filling with natural peanut or almond butter (no added sugar) and add a small portion of berries if you want sweetness.

Choose a smaller sandwich made with dense pumpernickel or true whole-grain sourdough bread, and include egg, cheese, avocado, or unsweetened nut butter for more protein and fat.

Have coffee with unsweetened milk or a smaller amount of milk; avoid flavored syrups, sugar, and sweetened creamers.

Eat the protein- and fiber-containing part of the meal first—such as eggs, plain Greek yogurt, nuts, or avocado—before the bread.

Reduce the Nutella portion substantially or reserve it for an occasional small taste rather than using it as the main sandwich filling.

Take a 10–20 minute easy walk after eating and compare your glucose response with smaller portions or different bread choices.