Millet (100 G) and Egg Omelet (1 Large)

Reduce the millet portion and increase the omelet’s non-starchy vegetables, such as spinach, mushrooms, peppers, zucchini, or broccoli.

Choose minimally processed millet and avoid sweetened sauces, ketchup, sugary drinks, or large amounts of fruit juice with the meal.

Add a fiber-rich side such as lentils, chickpeas, or beans in a modest portion, and reduce the millet accordingly.

Include healthy fats and protein in the omelet, such as avocado, olives, cheese, tofu, or extra eggs, while keeping added fats moderate if weight management is a goal.

Eat the vegetables and protein first, then have the millet last; eat slowly and avoid having a second starch at the same meal.

Take a 10–20 minute easy walk after eating and check your glucose response to different millet portions and preparation methods.