Egg White (1 Large) and White Bread (1 Slice)

Reduce the portion of white bread or eat the egg whites without bread; egg whites are unlikely to be the main driver of the rise.

Replace white bread with dense pumpernickel or 100% rye bread, choosing an unsweetened version with whole rye listed first.

Add fiber-rich sides such as lentils, chickpeas, or non-starchy vegetables like broccoli, spinach, cucumber, or salad greens.

Include a small amount of fat with the meal, such as avocado, nuts, seeds, or olive oil, to slow absorption.

Eat the bread after the egg whites and vegetables rather than on an empty stomach or by itself.

Take a 10–15 minute easy walk after eating and use your glucose readings to identify the bread portion that works best for you.