Eggs Protect Us From Type 2 Diabetes

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Eggs are a really useful addition to any diabetic diet. This does not seem to be widely known, because many diabetics are still worried about what would happen if they did not refrain from making their favorite omelet.

The most common concern is that the egg contains a high concentration of cholesterol. Although it is not uncommon for people with type 2 diabetes to have other concomitant complications, such as high cholesterol levels, moderate consumption of foods rich in cholesterol is not associated with a sharp rise in blood levels.

As for the overall link between the inclusion of eggs in the daily menu and type 2 diabetes, a study was published in June 2010, published in the Journal of Clinical Nutrition.

In it, the American Diabetes Association states that the intake of eggs should be limited to 3 times a week, but this recommendation has much more to do with the total amount of fat than with the concentration of cholesterol in the product.

Consuming excessive amounts of saturated fatty acids can raise blood cholesterol, and while two eggs have less fat than a small hamburger, it's still a good idea to watch how you prepare them. If you fry them abundantly in oil or eat them in combination with meat or meat products, it will mean that you will consume more than the allowable amount of fat for your diet plan.

Many studies that have shown an association between egg consumption and high cholesterol have been distorted based on the presence of other high-fat foods that are eaten with it.

In general, eggs are a good source of protein that can help balance a diabetic diet. Egg whites are an even more economical "option" in terms of fat: 2 egg whites or 1/4 cup of egg substitute contain half the calories of a whole egg and are extremely low in fat.

The American Diabetes Association does not recommend limiting egg white intake because saturated fatty acids are more found in yolks. Here are some healthy recipes for making eggs that can be tried by diabetics. They include the consumption of less than 500 calories and are the main ingredient - egg:

Scrambled eggs

Better put a whole egg and add two more egg whites in the pan. Serve them with two slices of wholemeal toast, garnished with a little butter. You can also eat raw seasonal vegetables with delicious alaminut.

Sandwich with eggs and lettuce

Mix finely chopped two hard-boiled eggs with light mayonnaise and serve the mixture on a slice of lettuce on a wholemeal slice. You can also add a sliced tomato.

If you still have doubts about adding eggs to the diet of a person suffering from diabetes, here are some more reasons that can convince you of their health benefits:

In addition to being low in saturated fat and rich in quality protein, eggs also provide us with 13 essential vitamins and minerals. Two of them - choline and lutein, are important for the proper functioning of the brain and eyes, which are often severely "attacked" by complications resulting from diabetes.

Eating eggs at breakfast can help you control your hunger and blood sugar levels. In a study comparing how filling eggs are with breakfast donuts, those who ate an egg reported feeling fuller and more nourished throughout the day.

The protein in the egg side slows down digestion and takes care of better glucose absorption. That is why protein should be included in all diabetic meals.

An egg has only about 75 calories and no carbohydrates. Hard-boiled eggs are an excellent diabetic and snack that allows you to get the amount of protein you need without raising your blood sugar.