Pandesal (1 Roll)

Reduce the pandesal portion: start with 1 small roll instead of several, and avoid eating it on an empty stomach.

Choose a higher-fiber pandesal option when available, such as whole-wheat or multigrain pandesal, and check that it is not sweetened.

Pair pandesal with protein and fat, such as egg, tuna, chicken, tofu, cheese, or unsweetened peanut butter, rather than jam, condensed milk, or other sweet spreads.

Add non-starchy vegetables to the meal, such as cucumber, tomatoes, leafy greens, broccoli, or peppers, before or alongside the bread.

Avoid sugar-sweetened drinks, juice, and sweet coffee with pandesal; choose water, unsweetened tea, or black coffee instead.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the rise in blood sugar.