Scrambled eggs with vegetables

Whole eggs offer complete protein and essential nutrients such as vitamin B12 and D. Slicing vegetables evenly ensures they cook uniformly. Colorful vegetables, packed with antioxidants, can help reduce inflammation and stabilize blood sugar for diabetics. Options include asparagus, carrots, bell peppers, or other preferred vegetables.

Whole-grain sandwich with egg, tomato, and lettuce

Opt for two slices of whole-grain bread over white bread to lower calorie and starch intake while boosting fiber. Crack an egg, season it lightly, and fry in olive oil until cooked through on both sides. Thinly slice tomatoes and layer them with lettuce and the cooked egg. This creates a low-calorie, high-protein, high-fiber breakfast that minimally affects blood sugar.

Boiled eggs

A single boiled egg provides protein and essential nutrients while keeping calorie count low. Pair it with avocado or berries for added fiber and healthy fats, creating a balanced meal. Avocado offers healthy fats and fiber, promoting heart health and prolonged satiety. For convenience, boil eggs the night before and refrigerate them.

Tofu scramble with eggs

This simple 5-minute breakfast is both healthy and flavorful. Eggs and tofu deliver ample protein and energy for the morning. Combining eggs with tofu helps reduce saturated fat content. Feel free to add vegetables to taste.

Egg salad

Eggs and kidney beans offer protein for sustained energy. Combine lettuce, kale, and cilantro with a splash of passion fruit dressing for a flavorful dish. Diabetics can pan-fry eggs sunny-side up—cooking the whites completely while keeping the yolk slightly runny for about two minutes—or boil and halve them to mix into the salad.

By Anh Chi (According to EatingWell)

Photo: AI