Egg salad sandwiches are probably the easiest food to prepare. The recipe usually contains eggs, spring onions, mayonnaise and mustard sauces. The most common bread is white bread made from maida, with a relatively high glycemic index. Excess of this refined flour can lead to hyperglycemia. On top of that, the spreads that often accompany white bread are equally high in sugar.
Optimise the Egg Salad Sandwich for glucose balance
• Try using low-carb alternatives like bell peppers and lettuce, to prepare the base of the sandwiches.
• Try replacing maida with coconut flour, almond flour or other low-carb flour.
• Consider increasing the protein portion by adding more eggs or adding a few chickpeas. Protein helps balance the glycemic index and prevents sudden spikes in glucose levels.
• Try using low-sugar and sodium versions of condiments like mayonnaise and mustard.
Eating foods high in refined carbohydrates, such as those made with white flour or maida (sandwich base), can cause a rapid rise in blood glucose levels. This can be problematic, as these foods can cause blood glucose levels to spike and crash, leading to increased hunger and cravings. Small and simple changes in the ingredients make these sandwiches healthier.
