Egg White (1 Large) and Egg (Whole) (1 Large)

Keep the egg portion smaller and add more non-starchy vegetables such as spinach, mushrooms, broccoli, or peppers to increase fiber and meal volume.

Avoid pairing eggs with refined carbohydrates or sweet sauces, such as white toast, hash browns, pancakes, ketchup with added sugar, or sweetened drinks.

Add a source of soluble fiber before or alongside the meal, such as chia seeds, ground flaxseed, lentils, or beans, if tolerated.

Include a modest amount of unsaturated fat, such as avocado, olives, or nuts, rather than adding sugary condiments.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.

Test whether whole eggs and egg whites affect you differently by trying each separately, in the same portion and with the same low-carbohydrate sides.