English Cheese Chilli Toast (1 Serving (120g))

Reduce the portion to one small slice and eat it slowly rather than having multiple pieces at once.

Choose a thin slice of dense rye sourdough for the toast, and keep the cheese and chilli topping generous relative to the bread.

Add protein and fat alongside it, such as an egg, avocado, or plain Greek yogurt, to slow digestion.

Have a high-fibre side such as a salad with leafy greens, cucumber, tomatoes, and olive oil before or with the toast.

Avoid pairing the toast with sugary drinks, juice, sweet chutneys, or dessert; choose water, unsweetened tea, or coffee instead.

Take an easy 10–20 minute walk after eating, and use your glucose readings to identify the portion size that works best for you.