Egg (1 piece) and Whole Wheat Bread (1 Regular Slice)

Keep the egg, but reduce the portion of whole-wheat bread—for example, have one slice instead of two—and check your glucose response.

Choose a dense pumpernickel or 100% rye bread only when its nutrition label and your own readings show it produces a smaller rise than your current bread.

Add fiber-rich non-starchy vegetables to the meal, such as spinach, tomatoes, mushrooms, or avocado, rather than adding extra bread.

Pair the meal with a small serving of lentils, chickpeas, or beans if it fits your meal plan; these can help make the meal more filling with less reliance on bread.

Use steel-cut oats instead of bread on some days, paired with egg and unsweetened yogurt or nuts.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.