Walnuts (1 Nut) and Boiled Egg (1 Medium)

Reduce the walnut portion and weigh it for consistency; try a smaller serving (such as 15–20 g) alongside the egg, then compare your glucose response.

Eat the boiled egg and walnuts with a larger portion of non-starchy vegetables such as spinach, cucumber, broccoli, or leafy salad, rather than eating the nuts alone.

Avoid adding carbohydrate-containing accompaniments such as toast, crackers, sweet sauces, dried fruit, honey, or sweetened drinks, which may be driving the rise.

Choose plain water, unsweetened tea, or black coffee with the meal instead of milk-based or sweetened beverages.

Eat slowly and consider having the egg first, followed by the walnuts and vegetables, to reduce rapid intake.

Take a gentle 10–20 minute walk after eating, if appropriate for you, and repeat the same meal setup a few times to identify the portion that gives you the most stable response.