Bacon (1 Thin Slice (Yield After Cooking)) and Fried Egg (1 Large)

Keep the bacon-and-egg portion moderate, as larger high-fat meals can delay digestion and lead to a later glucose rise.

Choose minimally processed, lower-sugar bacon; check labels for added honey, maple syrup, brown sugar, or sweet curing ingredients.

Fry or scramble the egg with minimal added fat, or poach it, and avoid breaded coatings or sweet sauces.

Add a high-fiber side such as spinach, mushrooms, tomatoes, broccoli, or avocado rather than toast, hash browns, or sweet condiments.

Eat the vegetables first, then the bacon and egg, and drink water instead of juice or sweetened coffee drinks.

Take an easy 10–20 minute walk after the meal, if appropriate for you, to help blunt the post-meal rise.