Egg is a nutritious food with many different recipes such as fried Eggs, boiled Eggs, rolled Eggs, … Because It contains a lot of cholesterol, People often limit eating Eggs. However, recent studies have shown that eating Egg has no effect on blood sugar and has very little effect on the cholesterol of Diabetics, not does it increase the risk of Cardiovascular disease.
The problem related to people with diabetes is the Cholesterol and Fat content of Egg. But Cholesterol doesn’t raise diabetes levels. It can cause Cardiovascular disease and people with diabetes should avoid it. If consumed in limited quantities, there will be no trouble and should not over swing the forehead. Are Eggs good for diabetes?. Well, that’s what the experts think.
During the review, have to think about Fat and Cholesterol? Are Eggs for diabetes dangerous?. That’s what we can think about when we eat it. Let’s take a closer look at these benefits of Egg. According to the American Diabetes Association, people with diabetes need not wonder whether diabetes should eat Eggs because eating them in moderate amounts is not harmful.
1. Benefits of Egg for the Health of Diabetics
Egg is rich in nutrients, especially protein. One Egg contains about 9 amino acids (proteins) that the body can not produce and is forced to supplement through the diet.
The nutritional composition in 100 grams of Chicken Eggs is as follows: 14.8 g protein, 11.6 g fat, 55 mg calcium, 270 mg iron, 47 µg folate, 210 mg phosphorus, 1.29 µg vitamin B12, 700 µg vitaminA, 1.36 g polyunsaturated fatty acids, 470 mg cholesterol, and many other minerals, saturated and unsaturated fatty acids.
Therefore, Egg is a food with high nutritional value, it has all the nutritional components: Protein, Fat, Calcium, Iron, Zinc, Selenium, Vitamin B12, Vitamin D, Saturated fatty acids, Unsaturated fatty acids, Cholesterol, … Moreover, the ratio of nutrients in Eggs is very consistent and balanced.
1.1. Rich in Protein
Eggs contain a lot of protein. Protein-rich foods slow down the digestion and absorption of glucose. During this process, protein suppresses hunger. Therefore, the likelihood that Diabetics will consume less calories. That’s why the experts often recommend adding lean protein to your diet chart. Therefore, you can test your eating habits whenever you can. The lean protein of Eggs can make Diabetics to lose weight.
One Egg contains about 7 grams of protein. Eggs are also an excellent source of potassium, which supports nerve and muscle health. Potassium helps to balance sodium levels in the body, helping to improve heart health.
1.2. Control Blood Sugar
And what about the carbohydrate inside the Egg is not much, insignificant. An ideal breakfast, They are a protein rich food, an Egg contains about 0.5 grams of carbohydrates, does not raise blood sugar. Which is great for controlling blood pressure.
1.3. Contains a variety of Vitamins
Rich in essential vitamins and minerals, Eggs are undoubtedly a nutritious food source. Its yolk contains biotin which is good for hair, skin and nails. In addition, it also plays an important role in insulin development. Eggs for type 2 diabetes are a great remedy because it contains fat-soluble vitamin D that reduces the risk of disease. It has many nutrients, such as lutein and choline. Lutein protects against disease, and choline is believed to improve brain health.
1.4. Contains many Omega-3 fatty acids
You are surprise, right?. Even better, Eggs are rich in omega-3 fatty acids, a solution for people with diabetes.
1.5. Contains fat
Eggs also help balance weight. One Egg contains only about 75 calories and 5 grams of fat, just 1.6 grams of saturated fat. Eggs are very versatile, can be cooked in many different ways to suit your preferences.
A study published in the Harvard TH School of Public Health stated that one Egg contains about 5 gm of fat and it is mostly monounsaturated and polyunsaturated fat. So if a diabetic person only consumes one Egg, the amount of fat is really negligible. But avoid to cook it with lots of cheese and butter, which are bad sources of trans fats.
Although the fat content is low but the Cholesterol content is high, can Diabetics eat Eggs?.
2. Should Diabetics eat Egg?
Previously, many people thought that eating Eggs was not good for diabetes. The reason is that this food contains a lot of Cholesterol. In one Egg, the amount of Cholesterol found in the yolk is estimated at 186 mg. Experts recommend that people with diabetes should eat no more than 200 mg of Cholesterol per day. According to them, this Cholesterol can raise blood Cholesterol, thereby increasing the risk of Cardiovascular complications..
Eggs have no significant carbohydrate content, therefore no effect on blood sugar levels. GI value of Eggs is Zero. However, depending on each person, sometimes the Cholesterol concentration will increase rapidly when eating eggs. In particular, people with diabetes with dyslipidemia will not know exactly how much this substance is absorbed. Cholesterol monitoring is very important because diabetes is a risk factor for Cardiovascular disease.
The key to stabilizing blood sugar is maintaining a healthy, well-rested diet. If you have diabetes, you should visit your doctor periodically to check the amount of sugar, Cholesterol in your blood so that you can monitor and treat promptly.
How does Cholesterol in Egg affect People with Diabetes?
Eggs have a very precious source of fat, which is Lecithin because Lecithin is often low in other foods (except soybeans). Lecithin helps lower Cholesterol, increases HDL Cholesterol (good Cholesterol) and reduces LDL Cholesterol (bad Cholesterol) present in the human body. This effect is attributed to the polyunsaturated fat components present in Lecithin.
Although Eggs contain a significant amount of Cholesterol (470 mg Cholesterol / 100g Eggs), but there is a favorable correlation between Lecithin and Cholesterol so Lecithin will have a role in Cholesterol regulation, preventing atherosclerosis and Eliminate Cholesterol from the body.
According to Research by scientists at the University of East Finland (Finland) found that Eggs promote certain types of fatty acids in the blood that people with these fatty acids never have diabetes. In addition, a 2018 study also found that regularly eating Eggs can improve fasting blood sugar in type 2 Diabetics. Eating Eggs every week also helps reduce the risk of diabetes.
The state news agency ANSA of Italy, leading research in the American Journal of Clinical Nutrition, said that eating a lot of Eggs does not raise Cholesterol, blood sugar or sugar levels in people with diabetes. Eggs will no longer be removed from the menu. To conduct the study, the team of scientists at the Charles Perkins Center at the University of Sydney divided 128 patients with diabetes or pre-diabetes into two groups: one with a high egg consumption (12 Eggs) per week and the other group had a low consumption (about 2 Eggs per week).
They followed these patients for 12 months, including 3 months on the diet but did not change the amount of eggs absorbed. Results showed that there were no significant differences between these two groups of patients on “bad” Cholesterol, blood sugar and blood pressure. Furthermore, the different consumption of Eggs also has no effect on body weight.
Author Nick Fuller emphasized that this study has reinforced the results of previous studies that Eggs have a lot of benefits, from protein sources to micronutrients good for the eyes, heart and blood vessels.
According to Associate Professor Carol Powell in Singapore, she met a lot of patients asking about whether she was having blood fat to eat Eggs. However, according to Associate Professor Carol, Eggs are extremely nutritious food. For patients with low cholesterol, eating eggs a day can increase Cholesterol for 1 month and should still eat Eggs every week, in order to diversify foods for health. If you eat Egg yolks every day, after 1 month you will definitely need to be checked.
Cholesterol is an indispensable substance for the body, excess cholesterol is dangerous for the heart but lack of it is equally dangerous, can lead to brain bleeding, dangerous for people with this disease. Therefore, in nutrition, doctors still recommend using Eggs daily and using Eggs is the best. When eating a lot of Eggs, HDL Cholesterol (good fat) increases very high, while LDL Cholesterol (bad fat) hardly increases or increases very little, the Omega 3 component in Eggs can decrease triglycerides. In addition, the antioxidants in Eggs such as Lutein and Zeaxanthine are very high. In particular, Eggs also change the molecular structure of LDL Cholesterol from small and medium size (much harm) to large size, which is less harmful for Cardiovascular diseases.
Moreover, The danger is consuming foods high in saturated fat, which can lead to elevated cholesterol levels. These foods include, for example, cakes and cookies, bacon, candy, and processed snacks…
Side Effects of Egg for Diabetics
Doesn’t cause many side effects, but if you eat in excess you can also have side effects that affect your body:
- Eggs are high in Cholesterol, especially the Egg yolks. How much Cholesterol in Eggs affects the level of Cholesterol in the body is controversial. The American diet chart allows for 300 mg of Cholesterol per day. Therefore, Diabetics should limit their consumption of them, they can eat up to 4 Eggs per week. With Diabetics does not suffer from any other illness, then 1 Egg per day can be okey.
- People with a history of heart disease or a family history of heart disease Who should also avoid overeating. Along with diabetes, the Cholesterol in the Eggs can affect the body.
- Too much protein can lead to Kidney problems. Eggs contain a lot of protein. Therefore, diabetics should keep that in mind when planning their diet.
- Diabetes can affect the balance of LDL (bad) and HDL (good) cholesterol in the body.
- Having diabetes can increase your risk of heart disease. Some people are concerned that eating Eggs can raise Cholesterol levels and this may increase the risk of heart disease. The ADA recommends that people eat less than 300 milligrams (mg) of Cholesterol per day.
However to be safe, experts recommend that 2-4 Eggs per week are ideal for Diabetics with Cholesterol or any other heart related problems. If the patient is diabetic and does not suffer from any other illness, then 1 Egg per day. People who eat only Egg whites can even reduce their Cholesterol intake significantly.
3. How should People with Diabetes eat Egg?
Despite being nutritious, people with diabetes only consume Eggs in moderation. Eggs can be prepared in a variety of ways to suit preferences.
Some suggestions on How to eat Eggs for the Health of People with Diabetes:
- Hard-boiled eggs are a great way to save time in the morning. Here’s a quick way to make a nutritious breakfast.
- In order for your body to absorb nutrients and not increase other health risks, you should not add fat when eating Eggs. Don’t bake, fry or use Eggs and sauces too often.
- Combine Eggs with green vegetables, tomatoes, spinach or other vegetables instead of eating them with foods high in saturated fat like bacon or cheese.
- Each week, you should eat about 2-4 Eggs is best. This will not affect Cholesterol, even for people at high risk of Cardiovascular disease.
- Should eat Chicken Eggs, it is rich in omega-3 with very good anti-inflammatory effects. Eat them in the morning better than noon and at night.
- In addition, people with diabetes should eat both whites and yolks to get all the good nutrients. The whites contain a lot of protein, and the yolks contain fat but are rich in vitamins and antioxidants.
People with diabetes do not need to completely abstain from Eggs, can add it to their diet without fretting. Instead, pay attention to how you eat and how much Eggs your patient will eat each day.
Eggs are a low-carbohydrate food and have a very low Glycemic Index. This makes them a good source of protein for people with diabetes. However, you should also be mindful of the side effects of these foods, and use them in the most appropriate way to both benefit your health and diabetes.
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