What Should I Eat? Eggs

Eggs can be a valuable part of a healthy diet for people with diabetes due to several key reasons highlighted in scientific studies. First, eggs are considered a low-carbohydrate food with a very low score on the glycemic index (GI) and on the glycemic load (GL). This means that eating eggs is less likely to cause a rapid and/or high increase in blood sugar levels compared to foods high in carbohydrates. For individuals managing diabetes, controlling blood sugar spikes is crucial, making low-GI foods like eggs a good choice.

Secondly, eggs are a rich source of high-quality protein. Protein plays an important role in managing diabetes as it helps to keep you feeling full, which can aid in weight management, a common concern for many with type 2 diabetes. Additionally, protein can help slow down the absorption of glucose (sugar) from other foods, further contributing to stable blood sugar levels. Eggs also contain essential nutrients like vitamins (A, D, E, B12), minerals (iron, zinc), and antioxidants (lutein and zeaxanthin), which are beneficial for overall health.

While eggs are high in cholesterol, current research suggests that for most people, including those with diabetes, moderate egg consumption (up to one egg per day, or even up to 12 per week as part of a healthy diet) does not negatively impact cholesterol levels or increase the risk of heart disease. In fact, some studies have even indicated that regular egg consumption might improve fasting blood glucose levels and insulin sensitivity in individuals with prediabetes or type 2 diabetes.

Here are some scientific articles and resources that support the information provided about eggs and diabetes:

1. Fuller, N. R., Caterson, I. D., Sainsbury, A., Denyer, G., Luscombe-Marsh, N. D., & Liveston, D. E. (2018). Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase. The American Journal of Clinical Nutrition, 107(6), 921–931. This study found that a high-egg diet (12 eggs per week) did not negatively affect cardiometabolic risk factors, including cholesterol levels, in individuals with type 2 diabetes who were on a weight-loss program.  

2. Pourafshar, S., Akhavan, N. S., George, K. S., & Anderson, G. H. (2018). Egg consumption may improve factors associated with glycemic control and insulin sensitivity in adults with pre- and type II diabetes. Food & Function, 9(8), 4469–4479. This research suggested that daily egg consumption might improve fasting blood glucose levels in people with prediabetes or type 2 diabetes.  

3. Richard, C., Schneider, K. L., Mallette, M., & Goff, H. D. (2017). Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies. Canadian Journal of Diabetes, 41(4),453–463. This systematic review concluded that moderate egg consumption (up to 12 eggs per week) did not adversely affect cholesterol, triglycerides, fasting glucose, or insulin levels in individuals with diabetes.  

4. Glycemic Index Foundation. Eggs have a glycemic index of zero because they contain minimal carbohydrates and primarily consist of protein and fat, which do not significantly raise blood sugar levels. You can find more information on the Glycemic Index Foundation website or similar resources that list the GI of various foods.  

5. American Diabetes Association (diabetes.org). The ADA provides guidelines and recipes that often include eggs as part of a healthy dietary pattern for individuals with diabetes. Their resources emphasize the importance of a balanced diet and often highlight eggs as a nutritious option due to their protein content and low carbohydrate levels.  

   
   

These sources generally indicate that eggs can be a safe and even beneficial food for individuals with diabetes when consumed in moderation as part of a balanced diet. They highlight the low glycemic index of eggs, their high protein content, and the fact that moderate consumption doesn't typically have a negative impact on cholesterol levels in most people, including those with diabetes.  

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How NOT to eat eggs...

Eating your eggs in a cake does NOT count! A serving of this cake has 35 grams of carbohydrates, which is a lot if you're trying to limit your sugar intake!

Combining eggs (good) with toast (bad), jelly (bad), and fruit juice (bad). The eggs have zero grams of sugar (carbohydrates), but the toast, jelly, and juice bring the total up to around 75 grams. If you are trying to limit your daily intake of carbohydrates and this is your breakfast, you've had a huge sugar load, and the day has only just begun!