Eggs are already a go-to breakfast for anyone focused on weight loss or balanced blood sugar—but according to health experts, a couple of simple add-ins can make them even more effective. The right ingredients can help steady glucose levels, curb cravings, and keep you feeling full for hours after you’ve enjoyed your delicious breakfast.
We checked in with health experts Lisa Andrews, MEd, RD, LD, registered dietitian nutritionist at the BodybuildingReviews and Amira Lamb, certified personal trainer, nutritionist, and founder of Holistic Hottie in NYC, get a run-down on a few of the best add-ins for the job. They shed light on turmeric and high-fiber vegetables. Learn more about the benefits of each below!
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1. Turmeric
Curcumin, the active compound in turmeric, possesses anti-inflammatory and antioxidant properties that can promote metabolic health. Studies suggest that curcumin may help increase metabolism by enhancing fat breakdown and reducing fat tissue growth. Furthermore, turmeric has been shown to improve insulin sensitivity, which plays a crucial role in regulating blood sugar levels.
"Don't let the bright yellow color freak you out. Turmeric contains curcumin, which has been found to reduce inflammation and oxidative stress (cellular damage)," Andrews says.
She further highlights curcumin's role in weight loss according to one study. "A systematic review of studies found that the active ingredient in turmeric (curcumin) can aid in both blood sugar management and weight loss. It can greatly reduce fasting blood sugar, glycated hemoglobin, and body mass index."
The more you know! Plus—it's delicious in eggs.
2. Fiber-Rich Veggies Like Spinach, Broccoli, or Onions
If you want to make your breakfast more filling without going overboard in the calorie department, vegetables are your best friend. While all vegetables are pretty high in fiber and can increase your daily fiber intake, which, can help balance at your blood sugar, some take things to the next level.
Vegetables that are especially high in fiber can not only provide your body with extra nutrients, but also keep you fuller longer. "Mix in fiber-rich vegetables like spinach, broccoli, or onions to add volume without many calories," Lamb recommends. Fiber slows digestion and keeps your blood sugar steady, which means fewer mid-morning energy crashes and less snacking between meals.
When chopped up fine enough, they can make an easy addition to your scrambled eggs. For extra benefits, look for high-fiber vegetables that are in season!
