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https://www.bluecircle.foundation/food/egg-salad
egg salad
CARBS
2g
PROTEINS
12g
FATS
15g
Advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 1g
Key Nutrients: Protein, healthy fats, vitamins, and minerals.
Health Impact: Egg salad has a minimal impact on blood sugar due to its low carbohydrate content and high protein and fat content, resulting in a slower digestion and lower insulin response.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before consuming to match the slower digestion of the protein and fats.
🍽️ Best Paired With (Veg)
- Avocado salad – Healthy fats and fiber for satiety
- Zucchini noodles with pesto – Low-carb pasta alternative
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source
- Salmon fillet – Omega-3 fatty acids for heart health
🥄 Smart Substitutes
- Lettuce wraps – Low-carb alternative to bread or wraps
- Cucumber slices – Crunchy, hydrating, and low-carb
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Minimal impact on blood sugar
- 2–3 hr: Sustained energy without spikes
“Many in the low-carb diabetes community find that focusing on whole foods and avoiding processed carbs leads to better blood sugar control and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with non-starchy vegetables or a small portion of nuts to further lower the impact on blood sugar.
🤔 FAQs about egg salad
Can I add mayonnaise to my egg salad?
Opt for a sugar-free or homemade mayo to keep it low-carb.
Is egg salad a good option for a low-carb diet?
Yes, eggs are a great source of protein and healthy fats, making egg salad a satisfying and low-carb choice.
