Egg Omelet (1 Large) and Mango (1 Mango)

Reduce the mango portion and eat it after, rather than before or alongside, the omelet; choose a smaller serving of less-ripe mango if possible.

Keep the omelet free of high-carbohydrate additions such as potatoes, toast, sweet sauces, or large amounts of milk; add non-starchy vegetables such as spinach, mushrooms, peppers, or zucchini instead.

Add fiber and protein to the meal, such as chia seeds, plain unsweetened Greek yogurt, walnuts, almonds, or avocado.

Consider replacing part or all of the mango with berries, such as strawberries, raspberries, or blueberries, if these produce a smaller rise for you.

Take an easy 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.

If spikes remain large despite portion and meal changes, track your glucose response and discuss it with a clinician or diabetes educator, especially if you use glucose-lowering medication.