Is Egg Good for Diabetes?

Thinking about eggs takes us to a delicious breakfast with various egg dishes like omelettes, anda burji, and sunny side-ups. But are eggs good for diabetes? Find out in this blog about ‘ande ka funda for diabetes’!

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Nutritional value of eggs

Eggs are protein-rich foods that contain various amino acids required for the growth and development of the body. They are low in calories and contain various vitamins and minerals.

However, the nutritional value of an egg varies depending on its type and preparation. 

Before we learn more about the nutritional value of eggs, we must understand that eggs can be eaten whole (egg white and yolk), or you can consume just the egg whites.

Egg whites are a source of pure, high-quality protein (found in the form of albumin) and are recommended over whole eggs, which are higher in dietary fat and cholesterol (present in the yolk).

Glycemic Index of Egg

Eggs lack carbohydrates, so their glycemic index (GI) cannot be measured. For this reason, they do not affect blood glucose levels after eating.

Is Egg Good for Diabetes?

1. Low Carb Food: Carbohydrates are the primary cause of blood sugar fluctuations. Since eggs don’t have carbohydrates– no carbs means minimal blood sugar spikes.

2. High Protein: The high protein content in eggs keeps you feeling full longer. This will stop you from over-eating or snacking on junk, preventing blood sugar fluctuations.

3. Watch Cholesterol: Since egg yolks are high in cholesterol, they must be consumed in moderation by everyone, including people with diabetes. If you have high blood cholesterol levels, you must avoid egg yolks. 

So, are eggs recommended for diabetes? Yes! They are! But you must always follow your dietician or doctor’s recommendation regarding quantity.

Why are Egg Whites better for Diabetes?

Egg whites are the ‘white’ part of whole eggs. Let’s see why egg whites are better than egg yolk (the yellow part of the egg), especially for a person with Diabetes.

1. Low in Fat and Cholesterol: Egg whites contain no fat or cholesterol, making them a heart-healthy option, especially important for people with diabetes who often have a higher risk of heart disease.

2. Lower Calorie Content: Egg whites are lower in calories than egg yolks. This can be beneficial for weight management, a key factor in controlling type 2 diabetes.

3. High-Quality Protein: Egg whites provide a source of high-quality protein (called albumin) without the added fat found in the yolk. This protein is essential for muscle maintenance and overall health, and it does so without contributing to increased cholesterol levels

Health Benefits of Eggs

Besides their benefits for people with diabetes, eggs offer several other health benefits. These include:

1. Help in building muscles

Proteins are the building blocks of muscles, and eggs are loaded with them. So, eating eggs and exercising (strength training) helps strengthen and maintain your muscles and supports their growth.

2. Maintain healthy vision

Nutrients found in eggs are good for eye health. 

3. Source of essential nutrients

Eggs are a good source of various essential nutrients like vitamins and minerals, which are required for essential functions of the body.

4. May help in weight loss

Eggs are rich in proteins but low in carbohydrates and calories. If consumed in moderation and as per your dietician’s prescription, eggs can be a good weight-loss food. 

How Many Eggs Can a Person with Diabetes Eat in a Day?

While eating one egg per day is considered safe and recommended for people with diabetes, you must always follow your doctor or dietician’s recommendations. 

Which Type of Egg is Best for People with Diabetes?

If you have ever gone shopping for eggs in your nearest supermarket, you are sure to get confused about which ones to pick. This is because there are several types of eggs available in the market today. The hunt for the right egg can be trickier for people with diabetes. Here are a few varieties of eggs that you will come across in India:

1. Eggs with white shells:

These are the most commonly available eggs in India. They contain a good quantity of protein, vitamins and fat. The colour of the eggshell depends upon the breed of hen.

While the white eggs come from hens with white feathers, brown shell eggs are sourced from brown-feathered hens. Both white and brown eggs are identical in nutrients unless their feed has been enhanced with omega-3.

2. Kadaknath egg

Obtained from Kadaknath hen (a type of Indian breed that is indigenous to Madhya Pradesh. The striking feature of the hen and its egg is that they are black in colour.

These eggs have a far higher quantity of proteins and nutritive value than regular eggs. Research shows that the yolk of Kadaknath eggs has lower cholesterol and LDL (bad cholesterol) and higher HDL (good cholesterol).

3. Free-range eggs

These eggs are borne to hens that are free-roaming and uncaged. These eggs usually contain nutrients similar to farmed eggs but have lower cholesterol levels.

4. Omega-3 enriched eggs

 These eggs are borne by eggs that eat omega-3 enriched feed. For this reason, these eggs are loaded with omega-3 fatty acids and other nutrients. 

Healthy Ways to Prepare Eggs for Diabetes

1. Boiled Eggs

 Hard-boiled or soft-boiled eggs are a simple, oil-free option. They can be eaten alone or sliced and added to salads, in chapati egg rolls or curries for extra protein.

2. Poached Eggs

 Poaching eggs in water is another healthy cooking method that doesn’t require oil. Serve poached eggs over sautéed vegetables or with a night’s left-over roti or rice.

3. Anda Bhurji (Scrambled Eggs)

 Make a diabetes-friendly version of egg bhurji by using minimal oil and adding lots of vegetables like onions, tomatoes, spinach, fresh coriander leaves, and capsicum. Spice it with turmeric, cumin, and coriander for flavour.

4. Omelette with Vegetables

 Prepare an omelette using egg whites or whole eggs and fill it with a variety of vegetables like onions, tomatoes, spinach, and mushrooms. Use herbs and spices like pepper to season.

5. Shakshuka

 Baking eggs in a tomato-based sauce with vegetables and your regular spices in your kitchen, like haldi, and dhaniya powder, or if you want a change in taste, you can add oregano or mixed herbs for a flavorful twist.

6. Egg Curry

 In many Indian homes, egg curry is a favourite but is typically made with a lot of oil and even sometimes deep frying the eggs. To make it healthier, use tomato and onion as the base, with minimal oil. To enhance flavour, add garam masala.

Do’s and Don’ts while Preparing Eggs Dishes

Do’s

1. Consume cooked eggs

Besides making them safer, cooking makes the egg protein more digestible. 

2. Cook your eggs on low heat to retain their nutrients

 Cooking eggs at high heat can reduce their nutrient value and lower their antioxidants.

3. Add High-Fiber Vegetables

 Add vegetables like spinach, carrots, broccoli, bell peppers, and onions to increase the fibre content, which is helpful for blood sugar control.

4. Opt for Egg Whites

Based on your dietary needs and cholesterol levels, choose egg whites rather than the whole egg or the egg yolk. Egg whites are a source of pure protein and are lower in calories and fat.

5. Control Portion Sizes

 Be mindful of the amount you consume to manage blood sugar and overall calorie intake.

Dont’s

1. Avoid bakery items

Though eggs are an integral part of many baked goods like egg puffs, cakes, custards, tarts, cookies, biscuits, mava cake, muffins, pastries, etc. – it does not make them healthy or a source of egg protein.

This is because most baked dishes contain maida, sugar, and saturated fats in the form of butter, oil margarine, or hydrogenated fat. Adding these ingredients makes baked dishes extremely high in calories and, therefore, must be avoided by people with Diabetes. 

2. Avoid high-calorie accompaniments

When consuming eggs, also avoid excessive accompaniments like ketchup, mayo, cheese sauce, etc with eggs. You must also avoid having eggs with pav or bread and replace them with roti or chapati.

3. Adding extra salt

Avoid adding excess salt to egg dishes as it is not good for people with high blood pressure. 

4. Avoid adding excess fats to eggs

 Many egg dishes, like anda bhurji, are often prepared by adding plenty of fat (like adding cream and butter). When consuming eggs, avoid combining them with fats.

Is Boiled Egg Good for Diabetes? 

Boiled eggs are an excellent food to include in the diet for people with diabetes. Besides being loaded with healthy nutrients, eggs have a high satiety value (they keep you feeling full for longer).

This prevents overeating and enables weight management in people with diabetes. Boiled eggs are also easy to prepare and make for excellent snacks anytime during the day. 

FitterTake

Eggs are a wonderfully versatile food to include in a diet for people with diabetes. Besides being loaded with nutrients, eggs have a high satiety value.

They can be easily combined with vegetables and meat to prepare wholesome meals that are high in protein and low in carbohydrates- ideal for people with diabetes. So, is egg good for diabetes? Well, it is as long as you follow your dietician’s instructions.

If you or someone you know struggle to maintain your blood sugar levels within the normal range, sign up for Fitterfly’s Diabetes Care Program today. Our care program has been curated by the best diabetologists, nutritionists, and success coaches to help you better manage your blood sugar levels. 

Have queries about the diabetes program at Fitterfly? Speak To Us! Just give us a missed call at 08069450746, and we will get back to you.

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