Peanut Butter (1 Tablespoon) and Toasted Sour Dough Bread (1 Medium Slice)

Choose a thinner slice of dense, whole-grain sourdough bread and keep the peanut butter portion measured rather than spreading generously.

Use unsweetened, natural peanut butter with no added sugar, honey, syrups, or sweetened oils.

Add a protein side such as a boiled egg, plain Greek yogurt, or cottage cheese to slow the meal’s glucose impact.

Pair the toast with fiber-rich produce such as berries, apple slices, pear slices, or avocado rather than jam or banana.

Eat the peanut-butter toast after a balanced meal or alongside vegetables, instead of having it alone on an empty stomach.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.