Rice Bread (1 Slice)

Reduce the rice-bread portion and avoid eating it alone; have one slice rather than multiple slices.

Pair rice bread with protein and fat, such as eggs, tofu, plain Greek yogurt, avocado, or nut butter without added sugar.

Add a high-fiber side first, such as lentils, chickpeas, leafy greens, broccoli, or a salad with olive-oil dressing.

Consider replacing rice bread with dense 100% rye pumpernickel or a lentil-based wrap, checking labels for minimal added sugar.

Eat the protein and vegetables before the bread, and avoid sweet drinks, juice, jam, or honey with the meal.

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