Coffee with Milk (1 Coffee Cup (6 Fl Oz)) and White Bread (1 Slice)

Replace white bread with dense pumpernickel or 100% rye sourdough bread, and keep the portion to one slice.

Have the coffee and bread alongside protein such as eggs, plain Greek yogurt, tofu, or cottage cheese.

Choose unsweetened milk or unsweetened soy milk for coffee, and avoid flavored creamers, syrups, and added sugar.

Add avocado, nut butter, cheese, or olive oil to the meal to slow absorption of the bread’s carbohydrates.

Eat a small serving of non-starchy vegetables first, such as cucumber, tomatoes, leafy greens, or peppers.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.