White Bread (1 Slice)

Reduce the portion of white bread, such as having one slice instead of two, and avoid eating it on an empty stomach.

Pair the bread with protein and fat, for example eggs, plain Greek yogurt, avocado, or natural peanut butter without added sugar.

Add high-fiber, non-starchy vegetables to the meal, such as spinach, cucumber, tomatoes, peppers, or salad greens.

Choose a slower-digesting bread alternative when possible, such as dense pumpernickel or sprouted-grain bread, and check that it has no added sugars.

Include a side of legumes, such as lentils, chickpeas, or beans, rather than eating bread as the main carbohydrate.

Take a 10–20 minute easy walk after the meal to help your muscles use circulating glucose.