Toasted Whole Wheat Bread (1 Slice)

Reduce the bread portion, such as having one slice instead of two, and avoid adding sugary spreads like jam or honey.

Pair the toast with protein and fat, such as eggs, avocado, natural peanut butter, or cottage cheese, rather than eating it alone.

Add fiber-rich sides such as non-starchy vegetables, berries, lentils, or chickpeas to slow carbohydrate absorption.

Choose denser, minimally processed whole-grain or seeded bread with higher fiber and little or no added sugar; compare labels because “whole wheat” breads vary widely.

Eat the toast as part of a balanced meal rather than as a standalone snack, and start the meal with vegetables or protein when possible.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.