Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Toasted Whole Wheat Bread (1 Slice)

Have tea without added sugar; gradually reduce sweetness or use a non-caloric sweetener if needed.

Keep the milk portion modest and choose unsweetened milk; avoid sweetened creamers or flavored milks.

Replace whole-wheat toast with a small slice of dense 100% rye or pumpernickel bread.

Eat the bread with protein and fat, such as an egg, avocado, or unsweetened Greek yogurt, rather than eating it alone.

Add a small handful of nuts or seeds alongside the meal to slow absorption and improve fullness.

Take a 10–15 minute easy walk after eating, and consider reducing the bread portion if spikes persist.