Omlett (1 serving(s))

Keep the omelette portion moderate and avoid adding sweet sauces, ketchup with added sugar, or sugary drinks.

Cook it with non-starchy vegetables such as spinach, mushrooms, peppers, zucchini, or tomatoes to increase fiber and volume.

Add avocado or a small side of nuts or seeds for extra fat and fiber, which may slow the rise in glucose.

If you want a starch alongside it, choose a small serving of lentils, chickpeas, or beans rather than white toast, hash browns, or fries.

Avoid pairing the omelette with fruit juice, pastries, or sweetened coffee; choose water, unsweetened tea, or black coffee instead.

Take a gentle 10–15 minute walk after eating, if appropriate for you, and use your glucose readings to identify the portion and ingredients that work best.