Living with diabetes is not a piece of cake. Who likes to think twice before eating anything? Nobody. Eating specific carbs, restrictions on sugar, and avoiding foods that can increase your blood sugar levels, it’s no mean feat. Trust us, we know that it’s not easy. In such a scenario, figuring out the best and not so good foods for oneself can be a huge task.
The primary goal for people with diabetes is to keep their blood sugar under control and to keep other complications at bay, all the time. So naturally, you try to maintain a healthy and balanced diet, most of the time if not always. Our Diabetes Care Expert, Sana Saiyed, shares everything you need to know about eggs and their place in a diabetes diet.
Eggs and nutrition:
- Eggs are a dense food: They are rich in nutrients but low in calories. High-protein foods, including eggs, make you feel fuller, which may also help people with diabetes to maintain a healthy weight.
- Eggs are a complete protein food: They contain all 9 amino acids that the body cannot produce itself and which people need to obtain from their diet.
- Eggs are a powerhouse of nutrients: While most of the protein in an egg comes from the white, the yolk is loaded with healthy fats; vitamins A, D, E, and K; and antioxidants. They are also rich sources of vitamin B-12 and minerals, such as iron, copper and zinc.
- Eggs are good for the bones: Eggs are packed with vitamin D, which is necessary for strengthening the bones. Moreover, they are also rich in phosphorus. This combination helps provide the body with the required building blocks for healthy bones and teeth.
- Aids in weight loss: Eggs have zero trans fat, so they can be a part of a weight loss diet. Eating protein-packed foods like eggs will help decrease food cravings in between meals.
How often can you eat eggs?
- You can eat eggs thrice a week, if you are consuming non-vegetarian food occasionally.
- Eating an egg daily does not harm you, if you aren’t eating enough protein otherwise.
Healthy ways to prepare eggs:
- The most common and healthy way of cooking eggs is to boil, poach or scramble them.
- You can also add various chopped veggies to make it yummy instead of using cheese, which has saturated fat in it.
- If you enjoy fried eggs, you can switch to a more heart-healthy oil such as olive oil, canola oil or corn oil.