Rye Bread (1 Slice)

Reduce the rye-bread portion—for example, have one smaller slice and add more non-starchy vegetables alongside it.

Choose dense, whole-kernel or sourdough rye bread with visible intact grains, and avoid sweetened or finely milled rye products.

Top the bread with protein and healthy fats, such as egg, tuna, chicken, cottage cheese, avocado, or unsweetened Greek yogurt.

Add fiber-rich sides such as a salad, cucumber, tomatoes, leafy greens, lentils, chickpeas, or beans rather than eating the bread alone.

Avoid pairing rye bread with juice, jam, honey, sweet spreads, or sugary drinks; choose water, unsweetened tea, or coffee instead.

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