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https://www.bluecircle.foundation/food/egg-omelette
Egg omelette
CARBS
1g
PROTEINS
12g
FATS
10g
An egg omelette is a low-carbohydrate, high-protein food suitable for managing diabetes.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 0g
Key Nutrients: Vitamin D, B6, B12, selenium, zinc, iron
Health Impact: The low carbohydrate content and high protein help stabilize blood sugar levels and provide a prolonged sense of satiety.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low carb content.
🍽️ Best Paired With (Veg)
- Avocado Slices – Healthy fats in avocado help to further moderate blood sugar spikes and increase satiety.
- Kale Salad – Kale is low in carbohydrates and high in fiber, aiding in blood sugar control and adding essential nutrients.
🍽️ Best Paired With (Non Veg)
- Smoked Salmon – Omega-3 fatty acids in salmon improve cardiovascular health and provide good fats.
- Grilled Chicken Strips – Adding lean protein like chicken helps maintain muscle mass and stabilizes blood sugar levels.
🥄 Smart Substitutes
- Spinach and Mushroom Omelette – Adding spinach and mushrooms increases fiber and nutrients without adding significant carbs.
- Cheese Omelette – Incorporating cheese adds calcium and protein, helping to increase satiety and stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar as eggs have a very low glycemic index.
- 30–60 min: Stable blood sugar levels due to high protein and fat content, which slow down glucose absorption.
- 2–3 hr: Continued stable blood sugar; the protein in the eggs aids in prolonged satiety and ongoing metabolic stability.
“Many in the low-carb community find that starting the day with a protein-rich breakfast like an omelette helps manage hunger and maintain stable blood sugar levels throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Add fiber-rich vegetables like spinach or mushrooms to slow digestion and glucose absorption.
🤔 FAQs about Egg omelette
Can I eat an omelette every day?
Yes, omelettes can be a healthy daily meal option if you vary the ingredients to include a range of nutrients.
Is it okay to add onions to my omelette?
Yes, though onions contain carbs, they can be used in moderation to enhance flavor without significantly impacting blood sugar levels.
