Eggs are a nutritious food. However, due to its high cholesterol amount, eggs got a bad rap years ago. High levels of cholesterol in the bloodstream have been linked to increased risk of developing cardiovascular diseases and this can be dangerous for diabetics. However, the American Diabetes Association considers eggs an excellent choice for people with diabetes and may keep diabetes away.
Improve Health By Eating More Eggs
Though eggs are small in size, it is packed with a lot of nutrition. One large boiled egg has about 77 calories and contains:
- Vitamins A, B5, B12, D, E, K, B6
- Five grams of healthy fats
- Six grams of protein
Kurt Hong, MD, clinical professor of medicine at the Keck School of Medicine of USC, says:
“Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D.”
Eggs And Blood Sugar Levels
Eggs are an excellent source of protein and a low carbohydrate food but still, consumption of it is filling. Aside from this, it also has a very low glycemic index score which means that it is more slowly digested, absorbed, and metabolized, thereby causing a lower and slower rise in blood glucose and insulin levels.
According to a study published in the Food & Function journal, eggs are good for diabetic people. Results revealed that daily consumption of eggs for 12 weeks caused a 4.4% decrease in the participants’ blood glucose level, lower insulin resistance, and no changes in cholesterol levels.
Moreover, a study in 2015 has shown that after eating a high-egg diet, people with prediabetes or type 2 diabetes do not experience a negative change in the lipid profile.
Also, a 2018 study revealed that regularly eating eggs could improve fasting blood glucose in people with prediabetes or type 2 diabetes.
Based on these results, the authors of the study concluded that one egg per day is healthful for people with diabetes.
Other Health Benefits Of Eggs
Aside from the possibility that eggs can reduce our risk of diabetes, adding it to our diet can also introduce a lot of health benefits.
Contains High Amounts Of Essential Minerals
Found in eggs are great amounts of minerals like iron, phosphorus, and zinc which are all essential to our body. Women need plenty of iron to due menstruation. Phosphorus is needed to make protein for the growth, maintenance, and repair of cells and tissues. Zinc maintains the immune system and turns food into energy. It also has iodine that is required to make thyroid hormone.
Helps Maintain Heart Health
According to research, egg consumption can help improve our heart health and lower our risk of heart attacks, stroke, atherosclerosis, and other cardiovascular diseases.
Helps Maintain Good Eyesight
We need to take better care of our eyes as we get older. Egg yolks are rich in lutein, zeaxanthin, and vitamin A. These are helpful antioxidants that protect our body from free radical that can cause chronic diseases, like heart disease and cancer. Aside from this, they also lower our risk of cataracts and macular degeneration in the eyes.
It’s A Filling Meal
Eating eggs keep us feeling full for longer. Thanks to its high protein content. Due to this, it will help us prevent unnecessary snacking and keeps our calorie intake down.
Contains The Beneficial Choline
Choline is an organic, water-soluble vitamin that is often grouped with the B vitamins. It impacts liver function, healthy brain development, muscle movement, your nervous system, and metabolism. One hard-boiled egg has about 147 mg of choline.
Helps Boost Growth And Development
The protein in eggs is vital to the production of cells. Protein is the building blocks of the human body as they formulate all sorts of tissues which serve as a structural and functional process. Enough protein is important for stronger bones, increase muscle mass, help in weight loss, etc.
Healthful Ways To Prepare Eggs For Diabetics
- Boil, poach or scramble eggs with low-low fat milk.
- When frying eggs, switch to the more heart-healthful frying oil, such as olive oil or coconut oil.
- Eggs can be paired with chopped veggies or salad (instead of bacon or cheese).