Starting your day with egg and toast vs just eggs: Find out which meal is better for blood sugar levels

Eggs and toast are a go-to breakfast combination for all those pressed for time. Whether you’re on the go, getting late for a board meeting, or culinarily challenged, throwing together eggs and toast is the simplest and easiest way to hit your nutrition goals as well as keep you full for a while. Some people, who are more careful about their intake of processed foods, prefer only eggs. But is one meal better than the other, especially when it comes to managing your blood sugar levels?

According to G Sushma, clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad, egg toast is a classic breakfast choice that provides a rich source of protein. “Eggs are packed with essential nutrients such as vitamins A, D, E, and B12, along with minerals like iron and zinc. The high protein content in eggs helps in muscle repair and growth, making it an excellent option for those who engage in regular physical activity,” she said.

Additionally, eggs contain choline, which is crucial for brain health and function. “Eating egg toast can keep you satiated for longer periods, reducing the temptation to snack before lunch. You can enhance the nutritional value by choosing whole-grain bread, which adds fibre to your diet, aiding digestion and promoting heart health,” Sushma told indianexpress.com.

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eggs Eggs offer lower blood sugar spikes (Source: Freepik)

But which is better for blood sugar control?

Deepika Sharma, personal fitness expert with a focus on functional nutrition, helped break down both meals:

1. Eggs + Toast (carbs, protein, and fat)

The toast (especially if white bread) quickly breaks down into glucose, causing a faster rise in blood sugar. Eggs help slow this spike slightly by providing fat and protein, which delay gastric emptying. This leads to a moderate blood sugar spike, depending on the type of toast. If it’s white toast, there’s a glucose spike followed by a crash, and if it’s whole grain or sourdough, the spike is much slower and more stable.

2. Just Eggs (protein and fat, no carbs)

Minimal effect on blood glucose. “Eggs are low-carb, high-protein, with fat—leading to stable, sustained energy leading to very low or no spike in blood sugar. Ideal for insulin sensitivity, weight management, and metabolic health,” she said, further recommending this combination for stable blood sugar, fat loss, and mental clarity.

“Instead of having just eggs, you can pair them with greens or avocado, but for higher energy needs or an active lifestyle, go for eggs paired with whole grain or sourdough toast. You can also add fiber (e.g., flax, greens) or fat (butter, avocado) to blunt the spike,” she advised. “And if you’re insulin-resistant, prediabetic, or prone to energy crashes—avoid starting your day with toast alone. The first meal sets your glucose tone for the day. Spiking early can trigger cravings and crashes,” she added.

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Sharma also suggested picking alternatives like whole-grain or seed-based crackers, low-carb tortillas, or even sliced vegetables like bell peppers or cucumber that provide satisfying crunch and flavour without causing sharp spikes in blood sugar. Experimenting with these alternatives can help you find a delicious pairing that supports your health goals while still enjoying your morning eggs.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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