Eggs have been a part of our diet for thousands of years now. Being high in protein and several vitamins, eggs are rated as one of the most nutritious foods on the planet. However, new research from the University of South Australia shows that excess egg consumption can increase your risk of diabetes.
Diabetes mellitus, commonly known as diabetes, results in high blood sugar. The insulin hormone is responsible for regulating blood sugar levels. With diabetes, your body either doesn’t make enough insulin or can’t effectively use the insulin made.
In the United States, 27.9 and 32.7 percent of the population have diagnosed and undiagnosed diabetes, respectively.
Untreated diabetes can increase the risk of dangerous complications, including stroke and heart disease.
Eggs and Diabetes
According to The American Diabetes Association, eggs are a good choice for people with diabetes - primarily because one large egg contains only around 0.5 g of carbohydrates. However, eggs are high in cholesterol - one large egg contains nearly 200 mg of cholesterol.
If you have diabetes, it is recommended to limit your egg consumption or consume only the whites.
The Study
The University of Australia, along with the China Medical University and Qatar University, assessed egg consumption in a large sample of Chinese adults. They found that “people who regularly consumed one or more eggs per day (equivalent to 50 grams) increased their risk of diabetes by 60 percent.”
The prevalence of diabetes in China has now crossed the global average of 8.5%. According to the study, China has experienced a nutritional shift, with many people moving from a plant-based diet to processed diets that include meat and other animal-based foods over the last few years.
Egg consumption has also been steadily increasing. From 1991-2009 the number of people consuming eggs in China has nearly doubled.
The effect of egg consumption on glucose was determined by measuring the fasting blood glucose levels. The researchers discovered that “higher long-term egg consumption (greater than 38 grams per day) increased the risk of diabetes among Chinese adults by approximately 25 percent.”
Additionally, people who consumed more than 50 grams of egg had a 60% increased risk for diabetes. This effect was more pronounced in women than men.
How To Consume Eggs Safely?
Shorter and lower-heat cooking methods help retain most of the egg’s nutrients.
So, boiled or poached eggs without added salt are healthier than frying them in butter or unhealthy oil.
The egg whites are high in protein and low in cholesterol.
Other Dietary Recommendations For Diabetic People
Your diet can help both managing and preventing diabetes. Some diabetic-friendly foods include:
- Leafy greens
- Avocados
- Fatty fish
- Lean meat
- Nuts
- Extra-virgin olive oil
- Apple cider vinegar
Summary
- Diabetes is one of the most common metabolic disorders that result in high blood sugar levels. People with diabetes either are not sensitive to insulin or produce insufficient insulin - blood sugar controlling hormone.
- Eggs are considered very nutritious as they are high in protein and vitamins - however, they are also high in cholesterol. So, they have been associated with heart diseases and stroke.
- According to new research from the University of South Australia in the Chinese population, the consumption of eggs can lead to an increased risk of diabetes. Consuming 50 grams or more of eggs per day can lead to a 60% increased risk for diabetes.
- Poaching or boiling eggs is a safer way of consuming them. People who have diabetes may benefit from including foods like avocados, fatty fish, and nuts in their diet.
References:
- https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
- https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
- https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2628696/
