Are eggs good for people with diabetes?

Diabetes is a group of diseases characterized by irregularities with insulin — a hormone that regulates your blood sugar levels.

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Eggs have a GI of zero, so they do not cause your blood sugar levels to spike.

What are the benefits of eggs?

Eggs are a good, high quality protein source with healthy fats and essential vitamins and minerals. Eggs have a number of beneficial effects, including:

• Appetite regulation: A 2020 study including participants with obesity and overweight found that including eggs in a meal may help you feel less hungry afterward.
• Antioxidants: A 2018 cell study found that the proteins and peptides found in egg white (albumen) may also have antioxidant effects, helping to protect your cells from damage due to harmful molecules. However, future human trials will confirm the accuracy of this study.
• Anti-tumor properties: A 2019 review of studies found that many show eggs can help prevent the growth of cancer cells by reducing their invasion ability and protecting against DNA damage.
• Blood pressure regulation: Egg whites contain compounds that restrict the activity of an enzyme called angiotensin-converting enzyme (ACE). This can help regulate your blood pressure.
• Antimicrobial effects: A 2021 review looked at egg white proteins in relation to COVID-19 protection. It stated that they can help protect you against bacteria and viruses.
• Vitamin D: This can help protect you from diabetic foot ulcers and lower your risk of insulin resistance. Eggs are one of the best sources of dietary vitamin D.
• Vitamin E: Studies show that low vitamin E levels may increase the risk of long-term diabetes complications. If a doctor or healthcare professional advises you are vitamin E deficient, you may consider supplements, but introducing eggs to your diet could also help.

Eggs and cholesterol

Eggs contain dietary cholesterol, and for many years, experts considered them potentially harmful. However, recent research suggests that egg cholesterol has little effect on most people’s blood cholesterol levels.

A 2020 study examining the effects of eating eggs in 177,000 people found no significant link between eating eggs and fasting glucose, diabetes risk, or cholesterol levels. It concluded that moderate egg consumption of one egg per day or fewer is safe for people with diabetes.

The Diabetes and Egg (DIABEGG) study — one of the largest studies on eggs and type 2 diabetes so far — found that a diet including lots of eggs did not have significant effects on body weight or cholesterol levels.

In fact, the study showed that eating eggs associates with increased insulin sensitivity, which is helpful for managing diabetes.

Eggs also showed beneficial effects on high-density lipoprotein cholesterol (HDL) ratios and the size of low-density lipoprotein cholesterol (LDL) particles, which are important markers for heart health.

Preparing diabetes-friendly eggs

In moderation, eggs may be one of the best breakfast foods for people with diabetes. Eggs are also part of thousands of recipes.

Cooking eggs makes them easier to digest and ensures you get their maximum nutritional benefits. It also makes them safer to eat.

It is best to enjoy eggs poached or soft-boiled. These cooking methods offer the best of both worlds because thoroughly cooking the egg whites provides a reduced risk of bacteria and easier digestion. Keeping the egg yolk mostly raw is beneficial because it holds important nutrients, like vitamins, healthy fats, micronutrients, and some healthy antioxidant compounds.

However, if you are at a higher risk of infection, it may be best to ensure the egg white and yolk are firm due to Salmonella infection. Salmonella is a bacteria that can cause serious illness, including fever, stomach cramps, diarrhea, and vomiting.

Tips

Compared to chicken eggs, those from ducks and geese have higher fat content and lower mineral levels, trace elements, and vitamins.

Limit adding high fat toppings like cheese or processed meats, as they will increase your calories and saturated fat levels.

Vegan-friendly options

If you follow a diet that does not include animal products, you can still get some of the same nutrients from egg substitutes. These may include:

1. Tofu scramble: Seasoned and cooked tofu can resemble scrambled eggs. It’s low in carbs and high in protein. Pair it with vegetables for added nutrients and flavor.
2. Chickpea flour (besan): This can replace eggs in recipes like omelets and quiches. It’s rich in protein and fiber, which helps manage blood sugar levels.
3. Flaxseeds or chia seeds: These provide healthy fats, fiber, and protein. Mix 1 tablespoon of ground seeds with 3 tablespoons of water as an egg substitute in baking.
4. Silken tofu: Blended silken tofu is an egg substitute for puddings, custards, or creamy desserts. It has a smooth texture and is a good protein source.

When to contact a doctor

Everyone’s body reacts differently to eating eggs, so it is best to consult a doctor or healthcare professional, like a registered dietitian, for personalized advice on including eggs in your diet if you have diabetes.

Diabetes comes with additional risks to your heart, including:

• Higher levels of LDL cholesterol: This can cause a buildup of fatty deposits (plaque) on damaged artery walls.
• High blood pressure: This can cause damage to artery walls because of the increase in the force of the blood going through your arteries.
• High triglyceride levels: Triglycerides are fat found in your blood. When you have both high triglycerides and high LDL, experts believe this can contribute to the hardening of arteries.

For these reasons, it is important to follow all medical advice from your healthcare team and attend regular follow-up appointments.

Medications

If your healthcare team orders tests and the results show that you have high cholesterol or high blood sugar levels, the first line of medications a doctor may prescribe include statins for high cholesterol, like atorvastatin (Lipitor), or biguanides for type 2 diabetes, like metformin (Riomet, Fortamet).

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Other diabetes medications include:

Type 1: Insulin (Humulin R U-100), inhaled insulin (Afrezza), insulin aspart (Fiasp), insulin lispro (Admelog, Humalog)

Occasionally, doctors may also prescribe insulin for people with type 2 diabetes.

Type 2: Bexagliflozin (Brenzavvy), canagliflozin (Invokana), alogliptin (Nesina), linagliptin (Tradjenta), saxagliptin (Onglyza), dapagliflozin (Farxiga), empagliflozin (Jardiance), ertugliflozin (Steglatro), exenatide (Byetta), lixisenatide (Adlyxin), dulaglutide (Trulicity), semaglutide (Wegovy, Ozempic).

Lifestyle strategies

You may be able to put some lifestyle strategies in place to support your health, including:

• Making balanced food choices: Eat various fruit and vegetables, as well as foods that are lower in fat and sugar. You can also choose fresh, unprocessed food.
• Being active: If you can, enjoy 150 minutes of moderate exercise (or 75 minutes of vigorous exercise) every week.
• Getting regular, good-quality sleep: This helps blood sugar regulation and weight management.

Summary

Eggs can be a great choice for people with diabetes. They are a healthy and satisfying option that may benefit blood sugar regulation and reduce your risk of CVD.

Just remember to enjoy them in moderation while focusing on a well-rounded, balanced diet.

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