Rusk Toast (1 Rusk) and Tea Unsweetened (1 Mug (8 Fl Oz))

Avoid eating rusk toast by itself; pair a smaller portion with protein and fat such as a boiled egg, plain Greek yogurt, or a small handful of almonds or walnuts.

Choose a lower-carbohydrate breakfast instead of rusk toast, such as an omelet with non-starchy vegetables, cottage cheese, or unsweetened Greek yogurt with berries.

If you keep rusk toast, reduce the serving size and eat it slowly rather than having multiple pieces at once.

Add fiber before or alongside your meal, such as chia seeds mixed into plain yogurt, a small apple, or berries.

Take a 10–20 minute easy walk after eating, if safe for you, to help lower the post-meal rise.

Check whether your rusks contain added sugar or refined flour; choose an unsweetened, higher-fiber whole-grain option, or avoid it if it repeatedly causes a large spike.