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

Try a smaller serving first, such as 1 whole egg plus additional egg white only if your readings remain stable.

Avoid pairing eggs with refined toast, potatoes, sweet sauces, or sugary drinks; instead pair them with non-starchy vegetables such as spinach, mushrooms, peppers, broccoli, or avocado.

Add soluble-fiber foods alongside the meal, such as lentils, chickpeas, black beans, or a small portion of steel-cut oats, if tolerated.

Choose boiled, poached, or lightly scrambled eggs rather than preparations with breading, sweet marinades, or processed breakfast sides.

Eat eggs as part of a balanced meal with protein, vegetables, and healthy fat rather than eating them alone after a long fast.

Take a gentle 10–15 minute walk after the meal and compare your response across different egg portions and preparations.