Diabetes and Eggs
Diabetes is one of a few medical conditions that get a lot of media and medical attention. No wonder why. It's a disease that affects a large numbers of population.
While recent studies have raised some concerns about the function eggs play in diabetic diets, we're confident that we're up to date on the latest research and ready to put your fears to rest.
If you're wondering whether eggs are beneficial for diabetes patients, the short answer is yes. Because given what we know about reducing the risk of type 2 diabetes, a healthy diet is one of the most straightforward ways.
Eggs are a highly nutritious food abundant in high-quality protein, good fats, vitamins, minerals, and antioxidants and are quick to prepare and tasty to consume.
When it comes to weight loss – which is one of the risk factors for type 2 diabetes – adding eggs to your diet daily can help you regulate your appetite and feel more satisfied.
How many eggs can someone with type 2 diabetes consume?
According to recent research, eating up to 12 eggs per week does not affect cholesterol, triglycerides, fasting glucose, or insulin levels in type 2 diabetes patients.
Eggs are included in all of these trials as part of a balanced diet that contains vegetables, fruit, whole grains, healthy fats, and lean protein.
Diabetes is a type of chronic condition where glucose levels are abnormally high. It's caused by a person's inability to develop insulin (a hormone produced by the pancreas that regulates blood sugar levels) or the body's inability to utilize insulin efficiently.
One large egg has the following nutritional value
Eggs have the highest value (or gold standard) for protein, along with milk. One egg contains approximately 75 kcal but 7 grams of high-quality protein, 5 g of fat, 1.6 grams of saturated fat, iron, vitamins, minerals, carotenoids, iron, vitamins, and minerals.
Disease-fighting elements like lutein and zeaxanthin in eggs are abundant. These carotenoids may help to lower the risk of age-related macular degeneration, which is the major cause of blindness among the elderly.
Zeaxanthin and Lutein
Lutein and zeaxanthin are powerful antioxidants that protect your cells from long-term damage. They help the elimination of free radicals and protect against eye disorders, among other things.
Carotenoids can be found in a variety of foods, including dark green leafy vegetables like spinach and kale, and egg yolks. On the other hand, Egg consumption is a rich source of lutein and zeaxanthin in the diet because of their high bioavailability and lack of seasonal change.
Although some experts have advocated levels as high as 6mg per day, there is no study to determine an exact level of recommended dietary consumption for lutein and zeaxanthin.
Choline
Choline is a little-known but necessary vitamin that plays a critical role in neurodevelopment in both prenatal and adult human health. Liver and nerve function is improved by increased consumption of choline. The choline content of eggs may potentially help with memory and brain development.
The human body can create choline, but not at sufficient levels to meet your daily needs. Therefore you'll have to rely on food to meet the balance of your requirements.
Choline is found in abundance in eggs in particular. Two eggs can offer 77 percent of a woman's daily recommended intake (RDI) and 59 percent of a man's RDI.
B12 Vitamin
Vitamin B12 is required for the creation of red blood cells and DNA, as well as the repair of body tissue and the immunological and brain systems' proper functioning.
B12 deficiency is unfortunately frequent, especially among the elderly, and can cause fatigue, weakness, weight loss, decreased appetite, dizziness, constipation, and other symptoms. Because the human body is unable to produce vitamin B12 on its own, it is vital to actively participate in the consumption of foods that are high in this vitamin.
The recommended daily consumption of B12 is approximately 2g, with two eggs providing 15% of your daily requirements.
Vitamin D
Vitamin D is an important nutrient. Vitamin D is necessary for the maintenance of healthy bones and teeth because it aids calcium and phosphorus absorption. It's more than simply the “sunshine vitamin”, it helps to keep your muscles in good shape and supports your immune system.
Egg yolks are now one of the few foods that naturally contain high levels of vitamin D, with two eggs delivering 82 percent of your daily requirement.
Riboflavin or Vitamin B2
Riboflavin, often known as vitamin B2, is required for cell growth, energy metabolism, red blood cell production, healthy vision, and proper nervous system function. It's also an antioxidant nutrient, meaning it fights free radicals, which are harmful particles in the body.
Bacteria in your gut can manufacture small amounts of riboflavin, but not enough to meet your dietary needs or store any as a reserve, making it even more vital to include adequate levels in your diet. To make it simple, two eggs provide 24 percent of your RDI for Riboflavin.
Vitamin A
Vitamin A is a fat-soluble vitamin that is essential for keeping healthy skin and immunological function, preserving good vision, and encouraging reproductive health.
Hair loss, skin issues, dry eyes, and an increased risk of infection are all indications of vitamin A deficiency that can be avoided by getting enough vitamin A from your diet.
A serving of two eggs provides 14 percent of the recommended daily requirement of vitamin A, which is set at 750 grams.
Phosphorus
Phosphorus is required for the growth and maintenance of strong bones and teeth and the filtering of waste, and the repair of tissue and cell walls. It also helps with energy metabolism and muscle development.
Low phosphorus levels can cause a loss of appetite, joint pain, irritability, and anxiety.
A small serving of two eggs offers 21% of the daily phosphorus requirement for adults, who require roughly 1000mg.
Folate
Folate is an essential nutrient for people of all ages, as it aids in the creation of red blood cells, the production of DNA, and the maintenance of a healthy immune system. Folate aids in the development of new cells in pregnant women, sparing them from serious birth abnormalities such as spina bifida.
An average adult should consume roughly 200g of folate per day (more during pregnancy), and two eggs will offer you 49% of your RDI.
Iodine
Iodine is a vital mineral the thyroid produces hormones, which control your metabolism. It also aids in the promotion of cognitive function, brain development, and skin health.
Iodine shortage is quite prevalent, and it can cause a variety of health problems, including thyroid gland enlargement and chronic fatigue.
You can get 29 percent of your daily required iodine intake by eating just two eggs each day.
Selenium
Selenium is a vital antioxidant that effectively prevents free radical damage to cells in the body, even though it is only required at small levels compared to other vitamins and minerals. Selenium is beneficial to the immune system, thyroid gland function, and hair and nail health.
Selenium is abundant in eggs, with an average serving of two eggs providing 41% of the daily required amount.
Incorporating eggs into your diet
The high protein content of eggs can be useful if you have diabetes and want to eat them. Protein has been shown to inhibit glucose absorption. In addition to vitamins and minerals, eggs are a great source of nutrients that aid in the development of insulin and lower the risk of disease.
When it comes to eggs, the things you eat with them and how you cook them are crucial.
When eating eggs, it is recommended that you avoid high-fat products such as bacon and sausage. A hard-boiled egg alongside fruit or a scrambled egg with a whole grain muffin is a better option that delivers the egg's health benefits.
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Fighting diabetes is difficult for everyone, but we feel that banding together and receiving support from those who are going through the same ordeal is an important step of the journey. Join our community here for more tips and ideas on how to successfully manage diabetes.
