3 eggs (1 piece)

Check whether the rise is linked to added foods or drinks with the eggs, such as toast, potatoes, fruit juice, sweet sauces, or sweetened coffee, and reduce or replace those first.

Eat the eggs with non-starchy vegetables such as spinach, mushrooms, peppers, broccoli, or zucchini instead of refined-carbohydrate sides.

Choose a preparation without sugary sauces or breading; boiled, poached, scrambled, or omelet-style eggs are suitable options.

Add a source of fiber and fat such as avocado, chia seeds, or a small portion of nuts to slow the overall meal response.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help reduce the post-meal rise.

Compare your readings after eggs prepared in different ways and at different times of day, since coffee, stress, poor sleep, and morning hormones can affect glucose even when the meal is low in carbohydrate.