Orange Juice (1 Cup) and Egg Omelet (1 Large)

Reduce the orange juice portion or dilute it with water; the juice is more likely than the omelet to raise glucose quickly.

Swap orange juice for a whole orange, which provides fiber and is absorbed more gradually.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, peppers, or tomatoes.

Include a small serving of avocado or plain Greek yogurt with the meal to add fat or protein without added sugar.

Avoid adding toast, hash browns, sweet sauces, or ketchup with the omelet if you are trying to minimize the rise.

Take a short, easy walk for 10–15 minutes after eating, if appropriate for you.