Soft Boiled Egg (1 Medium)

Eat the soft-boiled egg with a high-fiber, non-starchy side such as spinach, broccoli, mushrooms, or leafy salad rather than refined toast or sweet sauces.

If you want a starch alongside it, choose a modest portion of lentils, chickpeas, or beans instead of white bread, rice, or potatoes.

Add avocado, olives, or a small handful of nuts or seeds to slow digestion and make the meal more filling.

Check what accompanies the egg: sweetened drinks, ketchup, teriyaki-style sauces, jam, fruit juice, and refined bread are more likely contributors than the egg itself.

Try eating the egg after vegetables or alongside protein and fiber, rather than as part of a carbohydrate-heavy breakfast.

Compare repeat readings under similar conditions; if rises are frequent or unexpectedly large, discuss the pattern and your monitoring method with a clinician.