Stir Fried Vegetables (1 Cup) and Egg Omelet (1 Large)

Check the stir-fry ingredients first: replace sweet sauces, ketchup, honey, and sugary marinades with herbs, garlic, ginger, vinegar, lemon, chili, soy sauce, or unsweetened spices.

Use mostly non-starchy vegetables such as spinach, broccoli, zucchini, mushrooms, bell peppers, cabbage, and green beans; limit large portions of corn, potatoes, or sweet sauces.

Keep the omelet free of added flour, sweetened milk, and processed fillings; add fiber-rich vegetables or a small amount of avocado instead.

Add a small serving of protein- and fiber-rich lentils or chickpeas if the meal is otherwise light, and reduce any bread, rice, or noodles served alongside it.

Use a moderate amount of oil when stir-frying, since very high-fat meals can delay and prolong glucose rises in some people.

Take an easy 10–20 minute walk after eating and compare your glucose response across different vegetable mixes, sauces, and portion sizes.