Cooked Egg White (1 Egg White, Ns As To Size)

Eat the cooked egg whites as part of a mixed meal rather than alone, pairing them with fiber-rich non-starchy vegetables such as spinach, broccoli, or zucchini.

Add a modest source of fat, such as avocado, olives, or extra-virgin olive oil, to slow digestion and blunt the rise.

Avoid combining egg whites with refined carbohydrates at the same meal, including white toast, sweet sauces, juice, or sugary coffee drinks.

Use plain egg whites without sweetened seasonings, marinades, or packaged egg-white products that may contain added starches or sugars.

Try a smaller serving of egg whites and assess your response; individual tolerance and portion size can matter.

Consider whether exercise, stress, poor sleep, caffeine, or the timing of the meal is contributing, and compare readings under similar conditions.