Milk (1 Cup) and White Bread (1 Slice)

Replace white bread with dense 100% rye pumpernickel bread or a low-carbohydrate seed bread; check portions because even lower-impact breads can raise glucose when eaten in large amounts.

Swap regular milk for unsweetened soy milk, or use a smaller amount of milk and avoid sweetened or flavored versions.

Eat bread as part of a balanced meal with protein and fat, such as eggs, cheese, tuna, chicken, avocado, or nut butter, rather than eating it alone.

Add non-starchy vegetables alongside the meal, such as salad greens, cucumber, broccoli, peppers, or tomatoes, to increase fiber and slow absorption.

Reduce the serving size: try one slice of bread and a smaller glass of milk, then monitor your response before increasing portions.

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