English Indian Egg Bhurji (1 Cup) and Toasted French or Vienna Bread (Includes Sourdough) (1 Slice, Medium)

Keep the egg bhurji as the main item and reduce the bread portion; if you want bread, choose dense pumpernickel or 100% rye sourdough and have one small slice rather than multiple slices.

Add non-starchy vegetables to the bhurji, such as spinach, mushrooms, bell peppers, tomatoes, or cauliflower, and avoid adding potatoes or sweet chutneys.

Include a side of avocado, plain unsweetened Greek yogurt, or a small portion of chickpeas to increase fullness and slow digestion.

Use minimal added oil or butter, but do not make the meal mostly bread; prioritize eggs and vegetables first, then eat any bread last.

Avoid sweetened tea, juice, sugary sauces, and desserts with this meal, since they can contribute to a larger rise followed by a drop.

If you are having symptoms of low glucose, recurrent dips, or take glucose-lowering medication, check your readings around meals and discuss the pattern with a clinician.