Egg Omelet or Scrambled Egg (1 Medium Egg) and Tea with Milk (1 Teacup (6 Fl Oz))

Check the tea for sugar, honey, syrups, sweetened creamer, or flavored milk; choose plain tea with no added sweetener.

Use a smaller amount of unsweetened whole milk or unsweetened soy milk in tea, and avoid sweetened condensed milk or powdered creamers.

Keep the omelet or scrambled eggs free of high-carbohydrate add-ins such as toast, potatoes, ketchup, or sweet sauces; use non-starchy vegetables such as spinach, mushrooms, peppers, or zucchini instead.

Add fiber and fat to the meal, for example avocado, chia seeds, or a small serving of nuts, to slow absorption from any carbohydrates in the meal.

Have the tea with or after the eggs rather than by itself, and eat slowly; a short 10–15 minute walk after eating may also reduce the rise.

If the spike persists despite removing sweeteners and reducing milk, review portion sizes and your glucose readings with a clinician, since eggs alone usually contribute very little carbohydrate.