Introduction
Eggs are considered to be an excellent choice for diabetic. A single large sized egg has around 1/2 gram of carb, that will not raise your blood sugar quickly. Eggs have got a bad reputation of being high in LDL or low-density cholesterol. 1 large egg provides 200 mg of cholesterol. How this impacts the health on a person is debatable. Let us learn more about consumption of eggs in diabetes in detail.
Are Eggs safe to eat in diabetes?
If you are a diabetic, you need to constantly monitor your cholesterol levels in the body. This is because you are at a greater risk of cardiovascular ailments. High amounts of cholesterol in the blood increases chances of development of cardiovascular ailment.
Eggs when eaten in excess can raise cholesterol levels, that can elevate the risk of getting heart diseases. Moderation is the key. It is safe to include healthy and harmless eggs in your diabetes meal occasionally provided that you use in healthful ways.
Eggs and nutrition
A nutritious, and well-balanced diet is critical to stay healthy, mainly for diabetics. Eggs are loaded with nutrition and have very low calories.
A single large-sized poached egg provides the following nutrition:
7.0 grams of protein
0.35 grams of carbs
4.74 grams of fat, out of which 1.6 grams is saturated fat
72 calories, and
no dietary fiber
- Eggs are viewed as a complete protein. They are a good source of proteins, that can’t be obtained from the diet. Being a protein dense food, eggs give you a feeling of fullness and prevent frequent hunger pangs for sweet and junk foods. Protein helps in slowing down the absorption of glucose, and digestion. In this way consuming it on a regular basis can help you lower glucose spike and help a diabetic maintain a healthy body weight.
- Eggs are made up of all amino acids that can’t be secreted by the body on its own. So, the body depends on food sources to fulfill their dietary requirement of these amino acids.
- Though a large section of protein contained in the egg is derived from its white part, the yolk or the yellow part is full of healthy fats, and is also a good source of essential vitamins and antioxidants like lutein.
- Lutein protects against a wide range of ant-inflammatory diseases, and choline enhances brain health. Egg yolks has biotin that is essential for healthy skin, hair, nails, and insulin production in the body.
- Some of the important vitamins that you get by eating this part is vitamins A, vitamin D, vitamin E, and vitamin K, and vitamin B-12. Eggs also have abundance of minerals like copper, zinc, and iron in it.
- Eggs are a good source of potassium that aids in regulating sodium levels that enhances cardiovascular health of a person.
- Eggs contain an important component “choline”, that helps in boosting memory, and memory.
- Being a low-calorie food, and low in saturated fat, eggs do not increase the waistline.
Healthy way to prepare eggs for diabetes
Eggs are versatile food. It can be prepared in various delicious forms to suit your requirement, and taste. The way you prepare and eat eggs determines the benefits that you are going to obtain from it.
- The best way to make an egg meal is to boil, scramble, poach them with skimmed milk.
- Another healthful way for a diabetic to eat them is by pairing them with chopped vegetables like spinach, tomatoes, and other vegetables of your choice.
- You can eat them alongside any high saturated-fat food such as cheese, or bacon.
- Well, it is not advised to eat fried eggs, but eating it in fried form once a month will not cause any drastic sugar imbalance in the body. Only thing you should know that use heart-healthful oil such as canola, olive oil, or corn oil to boost heart health and eat it in small amount.
- If you are looking for a means by which you can eat eggs, without getting more cholesterol while enjoying the benefits of protein, then ear egg whites. They are protein dense, low in fat, and cholesterol. It is a wise way to reduce health issues to a minimum.
Conclusion
It is important to be careful of what you do with eggs. They are a good source of protein, and omega 3 fatty acids. Eat them in moderation, and in the healthy way to get maximum benefits out of it. Consult your nutritionist on the amount, and way to add eggs in your diet to keep you safe and healthy.