Next time, ditch the roll and processed, sugar filled ham and instead, in a cold, crispy lettuce leaf put a good lathering of cream cheese, proper ham, cucumber, Mexican spice and sour cream (many other low carb fillings available). It’s no wonder you spiked, your lunch was basically a grain roll! No fat to slow down the effect of the grains and I bet it didn’t do much for your hunger, not all that nutritionally sound either. Try half a roll toasted, lashings of butter and melted cheese. It may have been the tomatoes, mustard and roll altogether, tomatoes make me crave and spike.