Egg Omelet (1 Large) and Green Tea (Lipton) (1 Serving)

Keep the green tea unsweetened; avoid honey, sugar, flavored syrups, and sweetened milkers.

Make the omelet with non-starchy vegetables such as spinach, mushrooms, bell peppers, zucchini, or tomatoes.

Use a modest amount of added fat, such as avocado or olive oil, to support a steadier post-meal response.

Check for hidden carbohydrate sources in the omelet, including ketchup, sweet sauces, onions cooked with sugar, or processed breakfast meats with added sugar.

If you eat a side with the omelet, choose options such as plain Greek yogurt, berries, or a small portion of beans rather than toast, pastries, or hash browns.

Take a 10–15 minute easy walk after eating, if appropriate for you, to help blunt the rise.