Egg (1 piece)

Check whether the rise is reproducible: eat the same portion of plain egg on separate days, without sauces, bread, potatoes, juice, or sweetened drinks, and compare your glucose pattern.

Choose plain boiled, poached, or minimally seasoned eggs rather than preparations containing flour, breadcrumbs, sweet sauces, ketchup, or sugary marinades.

Keep the egg portion modest and avoid combining it with large amounts of high-carbohydrate foods; the accompanying foods may be driving the response.

Pair eggs with non-starchy vegetables such as spinach, mushrooms, broccoli, peppers, zucchini, or leafy salad, using an unsweetened dressing.

If you want a carbohydrate side, use a measured portion of lentils, chickpeas, beans, or steel-cut oats rather than refined toast, pastries, or hash browns.

Take a 10–20 minute easy walk after the meal, and discuss persistent or unexpectedly large rises with your clinician or diabetes care team.