April 30, 2023 The truth about eggs

Eggs are not only full of important nutrients (protein; choline; vitamins A, D, and B12; folate; iron; and zinc), but are also convenient and cheap. Yet many people still wonder about whether they can eat them regularly. The confusion is based on old scientific research from many decades ago when scientists believed eggs had a powerful effect on raising blood cholesterol levels (which in turn could increase the risk of having a heart attack or stroke). Research now shows this is not the case. For most people—including those with diabetes—the current recommendation is that eggs can be eaten daily. This goes for the whole egg, not just the whites, as most of the nutrients are found in the yolk.

Good news for those with diabetes

With a higher risk of heart disease and stroke in people with diabetes, scientists once thought it best for them to eat fewer foods that might increase that risk. So many people with diabetes have limited the number of eggs they eat. But research published in the American Journal of Clinical Nutrition, shows that if you live with diabetes, you can still enjoy eggs on a daily basis.

Australian scientists compared the impact of a high-egg (12 per week) versus a low-egg (less than two per week) diet on the heart disease and stroke risk factors for people with and without diabetes. Over the nine-month study period, they found no differences in the two groups in terms of risk factors, such as blood sugar and cholesterol readings.

Other health benefits

Numerous studies have compared eggs and other foods to see what effect they have on a person’s appetite and on the amount of food they eat throughout the day. In a study of adult men, scientists compared the effect of eating breakfasts consisting of either eggs or bagels. Both meals provided the same number of calories. Hours later, subjects were given a buffet lunch and instructed to eat until they were satisfied. Not only did the subjects who were given the eggs eat fewer calories at the buffet, but also during the 24-hour period following the test breakfasts. Blood tests of those who were given an egg breakfast also showed better blood sugar and insulin readings and lower levels of hunger hormones at various intervals following breakfast.

A study with overweight women showed similar results: The women ate less food after their egg breakfasts. It stands to reason that if you are less hungry and more satisfied after eating, you will likely eat less later on, making it much easier for you to manage your weight. Being a healthy weight is an important factor in managing blood sugar levels.

A versatile food

Eggs are healthy, delicious, versatile, inexpensive, and a good source of protein. The protein helps you to digest food more slowly, which helps you to feel more satisfied after eating, and to keep blood sugar levels steady,

says Jennifer Buccino, people affected by diabetes (PAD) knowledge & connection executive director at Diabetes Canada. In addition, eggs provide almost no carbohydrate, so they will not raise your blood sugar, adds Buccino, who is also a registered dietitian.

“Eggs can be cooked in many different ways and are easy to combine with other healthy foods like spinach, broccoli, and other vegetables,” she says, adding, “They’re a great way to get more vegetables in the day if you aren’t meeting the recommended intake of vegetables.”

Think of eggs as nature’s fast food. They can be cooked in just minutes. Rather than relying on prepared processed foods, enjoy them hard-boiled, as an omelette, in a frittata, and in soups, vegetable stews, and salads. For more meal-planning ideas, visit Meal Planning.

Recipes

Baked beans on toast with spinach and poached eggs
Vegetable frittata
Mexican baked eggs on black beans
Shakshuka

Did you know?

Diabetes Canada has new programs to support people with diabetes, including Diabetes Open Hours which are regular virtual, hour-long live events with a community of people with lived and professional diabetes experience. Ask your questions, tell your story and share with others in a safe, non-judgmental space.
 

This adapted article appeared in Diabetes Dialogue.