November 1, 2018
Eggs are perfect for breakfast and are hugely popular. If you are looking to lose weight, you can bring eggs to your rescue as they are low in carbs and are an excellent source of high-quality protein. If we go back in time, eggs used to have a bad reputation, especially among diabetics and people with heart ailments as they were considered to be too high in cholesterol. However, a lot has changed since then. The reputation of egg has changed completely; health experts and nutritionists now recommend adding eggs to diabetic diet. Consuming an egg may significantly reduce the risk of cardiovascular diseases and keep body weight in control, which has a direct relation with diabetes. As per the study published in the Journal Heart, eggs are a prominent source of dietary cholesterol. The role of dietary cholesterol (that we get from food) as it relates to a person’s total blood cholesterol count appears to be lesser than what it was previously thought. It is more to do with a person’s family history than how much dietary cholesterol one consumes from their food.
Other than that, eggs are a great source of protein, which keeps you satiated for longer time. Eggs may help curb unhealthy cravings and promote a healthy weight in people with diabetes – further aiding diabetes management. As per United Stated Department of Agriculture (USDA), a 100-gram serving of egg has 12.56 grams of proteins, which is why nutritionists consider it as a good, inexpensive source of protein that diabetics can have in their diet. However, it gives you a certain amount of calories and fats. Therefore, it has to be taken in moderation.
Eggs are a powerhouse of many nutrients, including vitamin A, B2, D and E. Egg yolk contains biotin, which is important for healthy hair, skin, and nails, as well as insulin production. Eggs from chickens that roam on pastures are high in omega-3s, which are beneficial fats for people with diabetes.
One large egg (50 grams) has about 72 calories and 4.75 grams of fat, only 1.5 grams of which is saturated fat, as per the USDA. Eggs are versatile and can be prepared in different ways to suit your palate. You can make an already-healthy food even more healthy by mixing in tomatoes, onions, and other veggies. Here are more some excellent breakfast recipes for diabetics.
Other Benefits Of Eggs
1. Great For Bones
Eggs are packed with vitamin D that is necessary for strong bones. Moreover, they are also a rich source of phosphorus. This powerful combination helps provide the body with the necessary building blocks for healthy bones and teeth.
2. Source Of Antioxidants
Eggs are a powerhouse of antioxidants, lutein and zeaxanthin, that help protect eyes from macular degeneration and tryptophan.
3. May Aid Weight Loss
Being an exceptional source of protein, eggs may help in aiding weight loss. Go ahead and add more eggs to your diet along with healthy foods to lose weight.
4. Eggs Are Low In Calories
Eggs are low in calories and contain about 78 calories, according to the United States Department of Agriculture. You can add eggs to your breakfast or lunch without any guilt.
The bottom line: Eggs are undoubtedly healthy and should be consumed in moderation. They can be a great breakfast idea for diabetics; however, eating egg white over yolk is always a better option. Since all of the cholesterol is in the yolk, you can eat egg whites without worrying about how they are affecting your daily consumption of cholesterol. Make sure you consult your diabetologist before adding eggs to your diet.