Diet trends often catch the internet’s fancy and become popular quickly in the real world, too. One such is the avocado bread, egg, and cottage cheese sandwich, touted to be suitable for blood sugar levels. Metabolic health coach Karan Sarin tested it out and shared that the sugar spike two hours after having the sandwich was negligible. Sarin baked the sandwich with mashed avocado, an egg, cottage cheese, and some lettuce.
“There is no . There is a flatline, which is what I expected. This is a low-carb, keto-friendly, and high-protein snack,” he said.
Is there any truth to this claim?
Dr Birali Swetha, chief dietician, Gleneagles Aware Hospital, LB Nagar, , said that the viral 3-ingredient avocado, egg, and cottage cheese sandwich has a “favorable effect” on , especially compared to high-carb meals.
“This combination of ingredients is rich in healthy fats, protein, and fibre, which are key nutrients for maintaining stable blood sugar levels,” said Dr Birali.
Avocados contain heart-healthy monounsaturated fats and fibre, which slow down digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar. “ are a great source of high-quality protein that has a minimal effect on blood sugar levels and helps with satiety, reducing the likelihood of overeating or craving sugary snacks later,” said Dr Birali.
Cottage cheese, rich in protein and healthy fats, complements the egg and avocado by providing additional satiety while stabilising blood sugar levels.
“This sandwich is low in carbohydrates, meaning it will not cause significant spikes in blood sugar. Instead, it provides a steady release of , which can help manage blood sugar levels, especially in people with diabetes or insulin resistance,” said Dr Birali.
However, it’s essential to watch portions and be mindful of additional ingredients, such as multi-grain bread, to ensure the overall meal remains balanced for blood sugar control.
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