Poached Egg (1 Large)

Eat the poached egg with non-starchy vegetables such as spinach, mushrooms, tomatoes, broccoli, or avocado rather than with bread, potatoes, or sweet sauces.

If you want a grain accompaniment, choose a small portion of steel-cut oats, quinoa, lentils, or chickpeas instead of refined toast or pastries.

Add fiber and healthy fat to the meal, for example avocado, chia seeds, ground flaxseed, or a small handful of nuts, to slow digestion.

Avoid pairing the egg with fruit juice, sweetened coffee drinks, ketchup, or other sugary condiments; use herbs, pepper, lemon, vinegar, or unsweetened yogurt-based sauces instead.

Keep the overall meal portion moderate and eat slowly, especially if the egg is part of a larger breakfast.

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