Bacon (Cured, Pan-Fried, Cooked) (1 Slice Cooked) and Fried Egg (1 Large)

Reduce the bacon portion and choose a lower-sugar, uncured variety; check the label for added sugar, maple syrup, honey, or dextrose.

Cook bacon until just done and drain excess rendered fat; avoid adding sweet sauces, ketchup, brown sauce, or sugary seasonings.

Keep the fried egg, but use minimal oil or choose poached, boiled, or softly scrambled eggs without milk or sweetened additions.

Add a high-fibre, low-starch side such as spinach, mushrooms, tomatoes, avocado, or broccoli to slow digestion and make the meal more filling.

Avoid pairing the meal with toast, hash browns, fruit juice, sweet coffee drinks, or large portions of potatoes; choose water, unsweetened tea, or black coffee instead.

Take a gentle 10–20 minute walk after eating and compare your glucose response with different bacon portions and cooking methods.