Egg (Whole) (1 Medium)

Eat the egg with a high-fiber, low-starch side such as spinach, mushrooms, broccoli, or avocado rather than with toast, potatoes, rice, or sweet sauces.

Choose minimally processed preparations: boiled, poached, or scrambled eggs without sugary ketchup, glazes, breading, or sweetened condiments.

Keep the meal balanced by adding protein and fiber, for example eggs with lentils or chickpeas and non-starchy vegetables, while keeping portions moderate.

Avoid eating eggs as part of a large high-fat meal if that pattern raises your readings; use modest added oil, cheese, cream, or processed meats and compare your response.

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

Repeat the meal under consistent conditions and check for contributors such as poor sleep, stress, illness, caffeine, or other foods eaten alongside the egg; eggs alone are unlikely to be the sole cause for most people.