Eggs are a great source of protein, but they contain cholesterol as well. In one egg there is almost 200 mg of cholesterol. Therefore, it can cause problems for those with poor blood sugar control.
However, the ADA highly recommends them, and with good reason. They believe that eggs won’t raise blood sugar. However, it is important to how they affect a person’s condition, after all, every metabolism is different.
That is why it is important to monitor and manage our cholesterol to avoid getting cardiovascular disease.
Moreover, dietary foods can help with this problem. That is because they have a positive effect on blood levels and can give the necessary nutrients our body needs.
Benefits of Eating Eggs
As a great source of potassium, eggs can help balance sodium levels and help with muscle and nerve health. Besides, they contain choline and lutein which are very important nutrients. They can protect against disease and boost the health of the brain.
Furthermore, egg yolks have biotin which is important for healthy skin, nails, insulin production, and hair. The reason why eggs are good for someone with high blood sugar levels is that they are a rich source of omega-3s.
Plus, we can eat them with any food or use them in dishes.
Here is a list of what one large egg contains:
- 75 calories;
- 1.6 grams of saturated fat;
- 5 grams of fat;
- Omega-3 and 6 fatty acids;
- Vitamin A, D, and B.
And one Diabetes contains:
- 90 calories;
- 56 calories from fat 10% of which are saturated fats;
- protein almost 8 grams;
- omega-3 and 6 fatty acids;
- Vitamin A, D, and B.
What About Cholesterol?
Some people consider eggs dangerous for our blood glucose levels because they contain a lot of cholesterol. But, it seems that dietary cholesterol is important for regulating blood cholesterol. Therefore, our biggest enemies are saturated fats and trans fats.
It is important to know how eggs affect our cholesterol and figure out if they may be causing problems for us. If not, then we should eat eggs in moderation. Researchers suggest that if we have diabetes we should eat no more than 200 mg of cholesterol daily.
The rest can eat 300 mg daily. So, if one egg has 186 mg of cholesterol, those with poor blood sugar control don’t have room to consume any other food that contains cholesterol.
According to research, if we eat too many eggs we increase the risk of type 2 diabetes or heart disease. One Journal also supports the same claims.
Moreover, researchers believe that the fault lies in the huge amount of cholesterol. However, only the yolk contains cholesterol, so, we can eat more egg whites instead. But don’t avoid egg yolks completely. After all, they contain vitamins, calcium, omega-3s, and choline.
Furthermore, there is another study published by The Telegraph that says eggs have a chance to reduce the risk of chronic conditions even if they contain a lot of cholesterol. According to them, if we eat 4 eggs per week we might reduce the chance of getting the lifelong disease.
Besides, many factors can influence such results, like the body-mass index, physical activity, smoking, and eating fruits and veggies.
What Is the Best Choice?
We can eat eggs but in Healthline. We can take three or four per week. But, if we eat only egg whites, we can eat more of them. However, it is important what we eat the eggs with and how we cook them.
We should avoid unhealthy oils or butter and cook them in the microwave instead. Besides, we can always boil them and consume all the proteins that they contain. Of course, we should stay away from bacon, sausage, and anything that has too much fat.
In the end, it is important to know what we eat and how much we eat. We should make sure we pick the right food for us that will be both beneficial and great for our overall health.
Source: HealthLine | The Diabetes Council | Diabetes | ADA | NCBI
