It was once thought that eggs were not considered part of a healthy diet. We now know from lots of research that this is not true. Eggs can be part of a healthy eating plan for people with diabetes. Read on to learn about 4 myths versus truths with respect to diabetes and eggs.
Article Highlights
- Think eggs are off-limits with diabetes? The truth may surprise you.
- Egg whites or whole eggs—which is the better choice?
- Wondering how many eggs you can safely eat? Find out what the research shows.
- Does the way you prepare eggs make a difference?
- Discover why eggs may deserve a place on your diabetes-friendly plate.
1. MYTH: Eggs can’t be part of a diabetes diet.
TRUTH: Eggs can be part of your diabetes diet.
Eggs are definitely a healthy addition to your nutrition plan, whether you have prediabetes or type 2 diabetes. In fact, protein-rich foods like eggs can be part of a healthy eating pattern that supports blood sugar and heart health. A few studies confirm this fact.
- In a 2018 study, researchers set out to determine how many eggs people with prediabetes or type 2 diabetes should eat, taking their blood sugar, cholesterol levels and weight into account. The researchers tested 2 diets: a high-egg diet (12 or more eggs per week) and a low-egg diet (less than 2 eggs per week). They found that eating 12 eggs per week, as part of the study diet, did not adversely affect cholesterol, blood sugar or A1C levels.
- Another study randomly assigned participants with prediabetes or type 2 diabetes to eat one egg per day, or an equivalent amount of egg substitute. After 12 weeks, study participants who ate eggs had better fasting blood glucose levels and no changes in cholesterol levels.
- In terms of risk prevention, one study found that those who ate five or more eggs per week had a lower risk of developing prediabetes and type 2 diabetes. This is because these participants displayed lower fasting glucose levels. In addition to this, those eating five or more eggs weekly also had a significantly lower risk of developing high blood pressure. Researchers concluded this was partly due to antioxidants found in the protein in eggs that may prevent the narrowing of blood vessels.
2. MYTH: Egg whites are better for your health and egg yolks should be avoided as they have too much cholesterol.
TRUTH: One large egg contains about 5 grams of fat, including about 1.5 grams of saturated fat. Saturated fat can raise LDL (“bad”) cholesterol, which is associated with an increased risk of heart disease.
Both parts of the egg – the white and the yolk – have health benefits. Egg whites are rich in protein, while egg yolks contain many important vitamins and nutrients. Read on to learn more about why eggs are a healthy food choice.
Health benefits of eggs
Besides being high in protein and low in calories, the health benefits of eggs are endless:
- They are an excellent source of vitamins and nutrients, including:
- Calcium
- Phosphorous
- Potassium
- Vitamin A
- Vitamin B12
- Vitamin D
- They contain the antioxidants lutein and zeaxanthin, which are important for eye health
- They contain choline, which enhances brain development and memory
3. MYTH: People with diabetes shouldn’t eat too many eggs.
TRUTH: People with diabetes can include eggs regularly as part of a healthy eating pattern. Here are some tips on how to best prepare them!
Preparing eggs for a diabetes diet: do’s and don’ts
While eggs are a great addition to your diabetes meal plan, the way you prepare them can have an effect on the nutritive value of the overall meal. Check out the list of do’s and don’ts below to ensure you are preparing your eggs in the healthiest ways possible.
Do
- Boil, poach or bake eggs so you won’t need to add any fat while cooking them
- If you crave a fried egg, either use a non-stick pan where no fat is needed, or choose a healthier fat such as olive or canola oil
- Scramble eggs with little or no added butter, and add low-fat milk or a touch of water to make them fluffier.
- Add plenty of vegetables to your egg dishes – celery, mushrooms, spinach, tomatoes, onions and colourful red and green peppers are all delightful additions to scrambled eggs or omelets
- Follow safe food handling practices when consuming partially cooked eggs. Click here for more information about egg storage, freshness and food safety.
Don’t
- Use large amounts of butter or other foods high in saturated fat when preparing eggs
- Add high-fat foods or highly processed fatty meats (such as bacon, ham or sausage)
- Store eggs on your refrigerator door; keep them in the main body of the fridge to ensure that they keep a consistent and cool temperature
4. MYTH: Eggs should be avoided if you need to lose weight.
TRUTH: Eggs are relatively low in calories and provide protein, which can help you feel satisfied. They can be part of a healthy weight-management eating plan.
Eggs and weight loss
Eggs contain many essential vitamins and minerals and can be a nutritious, protein-rich choice as part of a weight-management eating plan.
Another reason why eggs are great for weight loss is that they are high in protein. One egg contains 6.5 grams of high-quality protein. Eating high-protein foods increases feelings of fullness, compared with foods that contain less protein. Eggs have also ranked relatively high on the “satiety index,” a measure of how filling different foods may be.
High-protein foods have been known to reduce appetite and increase fullness compared with foods that contain less protein. Many studies have shown that egg meals, especially when eaten with a source of fibre, promote feelings of fullness and reduce food intake during later meals compared with other meals with the same calorie content. A good example of this would be a meal that includes multigrain toast with scrambled eggs.
3-Step Action Plan For Adding Eggs to Your Diabetes Diet
- Rethink eggs: Let go of outdated rules about eggs and diabetes.
- Build a balanced meal: Pair eggs with vegetables and a high-fibre carbohydrate.
- Change your preparation: Choose cooking methods and ingredients that limit saturated fat.
Eggs can be a nutritious and convenient choice as part of a balanced eating pattern for people with diabetes.
