Dinner Rolls (1 Roll (Pan, Dinner, Or Small Roll) (2 Inches Square, 2 Inches High))

Have one small dinner roll rather than multiple, and eat it slowly alongside the rest of the meal instead of first or by itself.

Pair the roll with protein and fat, such as chicken, fish, eggs, tofu, or plain Greek yogurt, to slow the glucose rise.

Fill at least half your plate with non-starchy vegetables such as broccoli, spinach, green beans, zucchini, peppers, or salad before eating the roll.

Consider replacing the roll with a small serving of lentils, chickpeas, or beans, which provide more fiber and tend to produce a gentler response.

Avoid adding sweet spreads, honey, jam, or sugary sauces to the roll; use olive oil, avocado, or a small amount of butter instead.

Take an easy 10–20 minute walk after dinner, if appropriate for you, to help reduce the post-meal rise.