Cooked egg whites have a very low impact on blood sugar levels. This is because egg whites are almost entirely protein and contain no carbohydrates. Unlike carbohydrates, protein does not cause a rapid spike in blood sugar levels because it does not require insulin to be broken down and used for energy. However, the no carbohydrate content can lead to a significant drop in the blood sugar level, which may lead to hypoglycemia.
Optimising cooked egg whites for blood glucose stability
• Combine cooked egg whites with 30–50 grams of complex carbohydrates for a small, sustained glucose response.
• Try using buns or wraps prepared from almond flour or keto low-carb flour to make different recipes. This will add complex carbohydrates to the meal.
• Serve the cooked egg white with a bowl of salad. Vegetables will add fibre, essential vitamins, and minerals which completes the meal.
Consuming protein-rich foods like egg whites can help regulate blood sugar levels by slowing the absorption of carbohydrates and preventing spikes in blood sugar. However, it is worth noting that the impact on blood sugar levels will be different if you add other ingredients to your egg whites, such as sugar or high-carbohydrate foods like toast or potatoes.
