It is possible that eggs are a great diabetes breakfast idea and when eaten in moderation, it can be a staple in a diabetes diet. It is necessary to learn how they may affect your blood sugar before you dig in. Eggs are very rich in healthy fat and protein, meaning they can aid weight loss – a potential benefit for people with diabetes who are overweight.
For the past moment, whole eggs got a bad rap for their cholesterol and fat content. Fortunately, recent studies and a fresh perspective in the medical community, this cost-less protein source has reemerged as a dietitian favorite – even for people with diabetes. According to a registered dietitian and certified diabetes educator, Mrs. Elizabeth Ebner, she stated that “We are getting away from limiting eggs in the diet of people with diabetes, as their benefits are quite expensive.” Elizabeth is also a certified diabetes educator with Hackensack Meridian Health in Fair Haven, New Jersey. “They are regarded as a high biological value protein, which implies that they offer all the amino acids required in the body.” “When a protein source contains the essential amino acids in the appropriate proportion required by humans, it is considered to have a high biological value.”
However, before an egg could be seen as a protein-and-healthy-fat powerhouse, it had to shed its negative reputation.
Eggs for Diabetes: What Changed?
People with diabetes have once raised alarm due to the cholesterol found in egg yolks. Cholesterol was seen as an active factor to heart disease and those diseases can put you at an increased risk of heart diseases. According to a research study published in September 2015 in Nutrients, the American Diabetes Association (ADA) used to recommend that people with type 2 diabetes limit their dietary cholesterol to 300 milligrams (mg). For reference, one egg has 200mg – and therefore the egg white craze began.
It was during the subsequent research that there are suggestions that the relationship between how much cholesterol a person consumes and his or her blood cholesterol levels wasn’t as strong as once thought, this was contained in a study published in March 2016 in the American Journal of Clinical Nutrition.
In conclusion, if your cholesterol is normal, the AHA recommends that your saturated fat intake shouldn’t be more than 5 to 6 percent of your total daily caloric intake.
The New Reputation of the Egg
Nowadays, several nutritionists recommend eating eggs because they are satiating and can aid weight loss and management. Healthy weight is beneficial for people with diabetes because it reduces insulin resistance. Meanwhile, the focus has been shifted to protein as each egg contains 6g, which is why Ebner considers eggs a good, inexpensive source of nutrient. Since protein is satiating, it implies that eggs can help curb unhealthy cravings and enhance a healthy weight in people with diabetes.
How Can Eating Eggs Affect Diabetes Risk?
A research study was carried out and published in April 2015 in the American Journal of Clinical Nutrition. In the publication, middle-aged and older men who ate four eggs each week had a 37% lower risk of type 2 diabetes than their peers who ate one egg per week. Although the study is an outlier and most research already found eating eggs in moderation isn’t related to diabetes one way or the other, you still have to be careful not to overdo it.
The Best Way to Prepare or Order Eggs
You should know that how you prepare your eggs can affect how diabetes-friendly they are, too. When you are cooking at home, ensure you stick to an olive oil spray instead of butter and make them in whatever style you desire – scrambled, over easy, or sunny-side up. When you are ready for your breakfast, it is recommended that you order a poached egg since it is cooked in water and has no additional fat. If it is for dinner, you should get eggs mixed with pancake batter to make them fluffy.
You can also feel free to load up your eggs with vegetables – leafy greens, onions, and mushrooms which are all great choices to go for. If you like to add cheese, the sharper, the better.
It is okay to add a pinch of salt if it enables the eggs to taste better to you. Don’t just load up on both cheese and salt, since cheese is already salty enough.
In conclusion, eggs are an amazing source of protein and you can easily add them to your meal plan, but always avoid not eating too many egg yolks. It is recommended that you limit them to not more than four yolks per week.