Sourdough (1 piece)

Reduce the sourdough portion and avoid eating it alone; start with half your usual serving and assess your response.

Pair sourdough with protein and fat, such as eggs, tofu, plain Greek yogurt, avocado, or nuts and seeds, rather than sweet spreads.

Choose a dense, whole-grain or seed-rich sourdough with visible intact grains, and avoid fluffy white sourdough loaves.

Eat non-starchy vegetables first—such as leafy greens, broccoli, peppers, or salad—before having the bread.

Avoid adding honey, jam, sweetened nut butters, juice, or other sugary foods or drinks with the meal.

Take a 10–20 minute easy walk after eating and monitor your response to identify a portion size that works better for you.