Egg Omelet or Scrambled Egg with Vegetables (1 Large Egg) and Upma (MTR) (1 Serving)

Make the omelet or scrambled eggs the main part of the meal and substantially reduce or skip the upma; eggs and non-starchy vegetables usually have little effect on glucose compared with a grain-based side.

Use plenty of non-starchy vegetables such as spinach, mushrooms, bell peppers, tomatoes, zucchini, cauliflower, cabbage, or broccoli; avoid adding potato or sweet corn.

If you want a carbohydrate side, choose a small serving of plain steel-cut oats, cooked lentils, chickpeas, or unsweetened Greek yogurt instead of upma.

Add fiber and fat to the egg dish: for example, avocado, chia seeds, ground flaxseed, nuts, or seeds, while avoiding sweetened sauces and ketchup.

Keep the meal portion moderate, eat the vegetables and eggs before any starch, and avoid juice, sweet tea, or other sugary drinks alongside it.

Take a 10–20 minute easy walk after eating and check your glucose response; if spikes remain large despite these changes, discuss the pattern with your clinician.