Whole Wheat Bread (1 Regular Slice) and Hummus (1 Tbsp)

Reduce the portion of whole-wheat bread and keep hummus to a measured serving rather than eating freely from the container.

Choose a dense rye sourdough or pumpernickel slice instead of standard whole-wheat bread, and limit it to one slice.

Add a protein-rich side such as plain Greek yogurt, eggs, or tofu to slow absorption.

Include non-starchy vegetables such as cucumber, bell pepper, tomatoes, or leafy greens with the meal, using them to replace part of the bread.

Add a small portion of nuts or seeds, such as almonds, walnuts, or chia seeds, rather than adding more bread.

Take a 10–20 minute easy walk after eating and check your glucose response to refine portions.