Cooked rice (1 piece) and Egg Omelet (1 Large)

Reduce the rice portion and choose firmer, less-cooked rice; cooling it after cooking and reheating it can also blunt the glucose rise.

Eat the omelet first, then non-starchy vegetables, and have the rice last to slow carbohydrate absorption.

Add low-starch vegetables to the meal, such as broccoli, spinach, mushrooms, bell peppers, zucchini, cauliflower, or green beans.

Include a modest amount of fiber-rich legumes alongside or in place of part of the rice, such as lentils, chickpeas, or beans.

Add healthy fats and protein to the omelet, such as avocado, nuts, seeds, or a small amount of cheese, while avoiding sugary sauces.

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