Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and German Bread with Butter (1 Slice)

Choose a smaller portion of dense whole-grain German rye or pumpernickel bread (such as 1 slice) instead of white or lightly refined bread.

Keep the butter, but add a protein-rich topping such as egg, cottage cheese, plain Greek yogurt, or smoked salmon to slow glucose absorption.

Replace sugar in tea with cinnamon, vanilla, or a non-sugar sweetener; if using milk, choose unsweetened milk and keep the amount modest.

Eat the bread as part of a meal with non-starchy vegetables, such as cucumber, tomato, peppers, or a leafy salad, rather than on its own.

Have the protein and vegetables first, then eat the bread, and avoid adding jam, honey, or other sweet spreads.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.