Plain Yogurt (1 8 Oz Container), Papayas (1 Cup, Cubes), Coffee (1 Mug (8 Fl Oz)), Omlett (1 serving(s)) and Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb))

Eat a smaller portion of apple and papaya, and have them only after or alongside the omelet and plain yogurt rather than by themselves.

Choose a tart, firm apple such as Granny Smith, and limit papaya to a small serving; avoid fruit juice, blended fruit, or dried fruit.

Add more non-starchy vegetables to the omelet, such as spinach, mushrooms, peppers, zucchini, or tomatoes, to increase fiber and slow absorption.

Use unsweetened plain Greek yogurt or plain yogurt with no added sugar; add cinnamon, chia seeds, walnuts, or almonds instead of sweeteners or granola.

Drink coffee unsweetened and avoid flavored creamers, syrups, sugar, honey, or sweetened milk alternatives; consider having coffee with the meal instead of on an empty stomach.

Take a gentle 10–20 minute walk after eating, and monitor whether coffee or the fruit portion is the main contributor to your glucose rise.