Egg for Diabetes – Are They Safe to Consume?
Rich in protein, low on carbohydrate, think no further. The answer is simple, an egg. Be it a sunny side up, a French omelette, or just a regular hard-boiled egg, it is nutritious and can make doctors run far away. But is it right for diabetic patients? Well, there is no direct egg and diabetes link. It can boost the body in myriad ways. Right from delivering vitamins, to weight loss programmes, an egg can be an unavoidable food in the diet chart of a person with diabetes.
Should Diabetic Patients Consume Egg?
The concern regarding diabetic people consuming egg always banked on the cholesterol and fat content of an egg. But cholesterol does not spike diabetes level. It can trigger cardiovascular diseases, and people with diabetes should avoid that. If consumed in a limited amount, it should not be of trouble and should not put a crease on the forehead. Is egg good for diabetes then? Yes, that is what experts think.
Benefits of Egg for People with Diabetes
So, it comes down to the battle of two, advantages of eggs and diabetes. While considering, is it only fat and cholesterol to think about? Is egg for diabetes a risk? It surely is food for thought. But we hardly know all about an egg. Let’s dig a bit deeper.
1. High on Protein
Eggs are high on protein. Foods rich protein slows down digestion and glucose absorption. In the process, protein keeps hunger at bay. Hence, the chance is diabetic patient would consume less. That is why experts often suggest to include lean protein in diet chart that could check the eat-whenever-you-can and all-you-can type habit. Egg’s lean protein can make diabetics go lean.
2. Lowers The Chance of Blood Sugar
And what about carbohydrate? In the egg, not much, negligible. An ideal breakfast food, the egg is a protein-rich, carbohydrate-free diet that is good for curbing blood pressure.
3. Packs Punch with Vitamin
Rich with 13 essential vitamins and minerals, the egg is undoubtedly a good source of nutrients. The yolk contains biotin which is good for hair, skin and nails. As a plus, it plays a pivotal role in insulin development. Egg for diabetes type- 2 is an excellent remedy as it contains fat-soluble vitamin D which lessens the risk of the disease.
4. High on Omega-3 Fatty Acids
Surprised, right? What’s even better, eggs produced from chicken (not the broiler ones) are rich in omega-3 fatty acid, a prize for the diabetic people.
5. Fat Fact
A study, published in the Harvard T.H. Chan School of Public Health claimed that an egg contains about 5 gm fat and it is mostly monounsaturated and polyunsaturated. So if a diabetic patient consumes just one, then the fat amount is really negligible. But avoid eating that egg with loads of cheese and butter, which are a good source of trans fat.
Side Effects of Eating Eggs for Diabetic Patients
Not much can be associated. But too much of anything can have adverse effects on the body.
- An egg is high on cholesterol. Especially, egg yolks. One single egg contains almost 200 mg cholesterol, which used to make people think that it is not good for people with diabetes. How much the cholesterol in egg affects cholesterol level in the body is debatable. The American dietary chart allows 300 mg of cholesterol per day. So, a single egg every day can safely be consumed.
- A person with prior heart disease or family history should also avoid eating too many. As coupled with diabetes, egg cholesterol can take a toll on the body.
- Too much protein can lead to a kidney problem. Eggs are high on protein. Hence, diabetic patients should keep that in mind while planning a dietary chart.
Proper Ways to Consume Eggs for Diabetic Patients
It is always advisable to have properly boiled or cooked eggs. Be it sunny side up or a delicious omelette, eggs can be served in more than one ways to diabetic patients.
- Experts suggest that 2-4 per week is ideal for a diabetic patient with a cholesterol problem or any other prior heart-related issues.
- If the patient has diabetes and is not getting troubled by any other disease, then 1 per day is always welcome. People who prefer to have just the egg white can even lessen the cholesterol intake by a considerable margin.
- If the eggs are from an organic and pastured hen, then the chances of benefiting from such eggs are higher.
- Egg salad for diabetes is also good. If you are cooking it for yourself or your dear ones, then load the egg dish with lots of leafy vegetables, onions and mushrooms to make it healthier.
- Egg whites for diabetes can be a good option. It can make a fluffy omelette, just avoid pancake batters in them.
- If you want to cut down further fat intake, cook the egg in olive oil. You can have it scrambled, or anyway, you like it. And you can always avoid butter or cheese to prepare delectables with egg.
- A poached egg is a nice option as that can be done using water as well. No oil, so no trans fat. A pinch of salt would not harm.
So, what’s keeping you away? Just get your recipe ready and get charged up on protein.