White Bread (1 Slice) and Honey (1 Tbsp)

Reduce the portion of honey and white bread; avoid eating either by itself, especially on an empty stomach.

Choose a smaller amount of honey mixed into plain Greek yogurt or cottage cheese rather than spreading a large amount on bread.

Replace white bread with a lower-impact option such as dense whole-grain sourdough, pumpernickel, or a high-fiber seeded bread.

Pair the meal with protein and fat, such as eggs, avocado, cheese, tofu, or nut butter, to slow glucose absorption.

Add non-starchy vegetables such as spinach, tomatoes, cucumber, peppers, or a salad alongside the bread-based meal.

Take a 10–20 minute easy walk after eating, if safe for you, and monitor your response to identify portions that work better.