Hard-Boiled Egg (1 Large) and Oranges (1 Fruit (2 5/8 Inches Dia))

Eat a smaller portion of orange, keep it whole rather than juiced, and consider having it after a meal instead of on an empty stomach.

Pair the orange with protein and fat, such as hard-boiled egg, plain unsweetened Greek yogurt, or a small handful of almonds or walnuts.

Add high-fiber, non-starchy vegetables to the meal, such as broccoli, spinach, cucumber, or salad greens.

Avoid adding other fast-acting carbohydrates around the same time, including juice, sweetened drinks, toast, or breakfast cereal.

Take a 10–20 minute easy walk after eating, if appropriate for you.

Check whether sleep, stress, illness, meal timing, or an inaccurate reading may be contributing; repeat the same meal on another day to look for a pattern.