Gluten Free Bread (1 Medium Slice)

Reduce the bread portion—for example, have one slice instead of two—and avoid adding sweet spreads or jam.

Pair the bread with protein and fat, such as eggs, plain Greek yogurt, cheese, avocado, or natural peanut butter, rather than eating it alone.

Add non-starchy vegetables to the meal, such as spinach, cucumber, tomatoes, peppers, or leafy greens, to increase fiber and slow absorption.

Choose gluten-free bread that is higher in fiber and protein, with seeds, psyllium, or legume-based ingredients; compare labels for lower total carbohydrate and added sugar per slice.

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

If you use a glucose monitor, test different brands, portions, and toppings, since gluten-free breads can vary substantially in their effect.