Should I Eat My Egg First at Breakfast?

Yes — if you're having a breakfast with a hard-boiled egg and fruit (like berries or a banana), it's better to eat the egg first. Here's why:

• Keeps Your Energy Steady
  • Eggs have protein and fat, which slow down how fast your body absorbs sugar from fruit or bread.
  • This helps prevent blood sugar spikes and crashes.

• Makes You Feel Full
  • Protein and fat trigger fullness hormones (like GLP-1 and PYY).
  • Eating the egg first helps you feel satisfied sooner, which may reduce overeating.

• Improves Blood Sugar and Insulin Response
  • Eating protein and fat before carbs improves how your body handles sugar.
  • Your insulin response is smoother, which is especially helpful for people with prediabetes or diabetes.

If your breakfast includes:

• 🥚 A hard-boiled egg
• 🍌 Some fruit
• 🍞 A slice of toast or other carbs

Eat in this order:

1. Egg
2. Fruit
3. Toast

This helps you stay full longer, keep your energy more stable, and reduce sugar spikes.

Eating your egg first is a small but smart change that can help:

• Keep your blood sugar steady
• Improve satiety
• Support better energy and mood throughout the day

This approach is especially helpful for older adults, people with blood sugar concerns, or anyone trying to stay energized and avoid mid-morning crashes.