Egg bites with spinach (1 piece)

Reduce the serving size of the egg bites, and eat slowly; consider splitting the portion into two smaller servings separated by 1–2 hours.

Check the ingredient label for added starches, flour, potato, sweet sauces, or sugar; choose egg bites made primarily from eggs, spinach, cheese, and herbs.

Start the meal with a fiber-rich non-starchy vegetable such as broccoli, cauliflower, zucchini, or a leafy green salad with an unsweetened dressing.

Add a small amount of avocado, nuts, or seeds to increase satiety and slow digestion without adding a large carbohydrate load.

Avoid pairing the egg bites with juice, sweetened coffee drinks, pastries, hash browns, or sugary sauces; choose water, unsweetened tea, or black coffee instead.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help blunt the post-meal glucose rise.