Toasted Multigrain Bread (1 Regular Slice)

Reduce the portion to one slice and avoid adding sweet spreads such as jam, honey, or chocolate spreads.

Top the toast with avocado, egg, or natural nut butter without added sugar to slow absorption.

Eat the toast alongside a serving of non-starchy vegetables, such as spinach, tomatoes, cucumber, or peppers.

Have protein first—such as eggs, tofu, or plain cottage cheese—then eat the toast as part of the meal rather than alone.

Choose a denser, seed-rich bread with intact grains and at least 3–5 g of fiber per serving; compare labels because “multigrain” does not always mean higher fiber.

Take a 10–20 minute easy walk after eating to help blunt the rise.