Egg Omelet (100 G) and Latte Coffee (1 Medium)

Choose an unsweetened latte with a smaller amount of milk, or have espresso/black coffee alongside the omelet; avoid syrups, sugar, honey, and flavored creamers.

Keep the omelet focused on eggs, non-starchy vegetables such as spinach, mushrooms, peppers, or zucchini, and cheese if tolerated; skip bread, hash browns, and sugary sauces.

Add fiber and healthy fat to the meal, such as avocado, chia seeds, or a small handful of almonds, to slow absorption of carbohydrates from the latte.

Have the latte after eating the omelet rather than drinking it first, and sip it slowly instead of consuming it quickly.

Take a 10–20 minute easy walk or do light activity within an hour after the meal.

Compare your responses by changing one factor at a time—milk type/amount, latte size, sweeteners, and omelet add-ins—to identify the main trigger.