Rusk (1 piece)

Have a smaller portion of rusk and avoid eating it on an empty stomach.

Pair rusk with protein and fat, such as a boiled egg, plain Greek yogurt, or a small handful of almonds.

Add high-fiber foods alongside it, such as cucumber, tomato, leafy salad, or chickpeas.

Choose a lower-sugar, whole-grain crispbread or oat-based option instead when possible.

Avoid sweet tea, juice, jam, honey, or other sugary accompaniments with rusk; choose water or unsweetened tea instead.

Take a 10–15 minute easy walk after eating to help limit the rise.