An Egg a Day to Control Blood Sugar Levels


Can you eat eggs when you have diabetes? The American Diabetes Association wants you to know you can. Eggs are high in protein. And while a typical egg contains about 200 mg of cholesterol, eggs are have a low Glycemic Index. This means eating an egg won't have much of an impact on blood sugar levels.

So go ahead...cook up your favorite scrambled egg meal. Boil an egg for salad or a snack. Or poach an egg to the perfect consistency, and enjoy with a little salsa or just a dash of salt and pepper.

In a study published in Food & Function, researchers found that eating an egg a day actually helped people with prediabetes control blood sugar levels. And in a study published in the American Journal of Clinical Nutrition, researchers found that eating an egg a day did not raise cholesterol levels. But you should pay attention to how much cholesterol you consume. The American Diabetes Association recommends eating less than 300 mg of cholesterol a day.

How do you like your eggs? Scrambled, poached, boiled, or fried?

When you have diabetes eating a healthy diet has a big impact on blood sugar levels. Your diet should include plenty of fruits, vegetables, legumes, nuts and seeds, some whole grains, and lean meats and fish. From a macronutrient perspective, that's more healthy proteins, healthy fats, and fewer carbohydrates.

Need a little help figuring out how to follow a Diabetic-Friendly meal plan? An egg a day isn't a bad start. Give these Diabetic-Friendly meals a try:

  • Breakfast Scramble, Hashbrowns & Asparagus
  • Cheese Omelet & Salsa, Broccoli & Hash Browns
  • Cheese Omelet, Broccoli & Cinnamon Apples
  • Denver Scramble with Diced Turkey Ham, Bell Pepper, Potatoes & Pineapple
  • Fried Egg Patties, Sweet Potatoes & Asparagus
  • Plain Omelet, Sweet Potatoes & Broccoli
  • Scrambled Egg Whites & Turkey Ham, Potatoes & Cinnamon Applesauce