Boiled Egg (1 Large), Egg White (1 Large) and Poha (1 Cup)

Reduce the poha portion and avoid adding potatoes, sugar, sweet chutneys, or large amounts of high-carbohydrate toppings; eggs and egg whites are unlikely to be the main driver.

Eat the eggs first, then have a smaller serving of poha alongside plenty of non-starchy vegetables such as spinach, capsicum, tomatoes, peas, or cauliflower.

Add protein and healthy fats to slow absorption: keep the boiled egg, and consider a small portion of peanuts, almonds, walnuts, or seeds if tolerated.

Choose a less processed, thicker-style poha and avoid overcooking it; pair it with vegetables rather than having it as a mostly plain cereal dish.

Take a gentle 10–20 minute walk after the meal, if safe for you, to help reduce the post-meal rise.

Check portion size and your glucose response on separate days; if spikes remain large despite reducing poha, discuss the pattern with your clinician or diabetes educator.