KONTAN.CO.ID – JAKARTA. Eggs have good nutrition for the body. This is a safe way to eat eggs for diabetics.
Some people choose not to eat eggs. The reason, eggs can increase cholesterol levels, trigger heart disease.
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The American Diabetes Association (ADA) recommends that a person should consume less than 300 mg of cholesterol per day.
Quoting from Medical News Today, eggs contain about 200 mg of cholesterol. Recent studies have shown that dietary cholesterol has little effect on increasing total cholesterol levels.
You should know, consumption of foods that contain high unsaturated fats such as cakes, bacon, sweets, and other processed foods have a major effect on increasing cholesterol levels in the blood.
Eggs are good for diabetics
A 2018 study showed that eggs consumed regularly can increase fasting blood glucose in people with prediabetes or type II diabetes.
Researchers suggest eating one whole egg daily can reduce the risk of diabetes.
A 2015 study revealed that people with prediabetes or type II diabetes did not experience negative changes in their lipid profile after consuming eggs.
They say the consumption of eggs is good for the health of diabetics.
Whole egg content
Eggs are nutrient-dense foods, meaning they are rich in nutrients but low in calories. Eggs are high in protein which can make you feel full longer.
Eggs can help diabetics to maintain their weight.
An egg contains about:
- Protein 6,25 gram
- Fat 4.74 grams
- 0.35 gram carbs
- Calories 72
- Does not contain dietary fiber
Egg yolks contain healthy fats, vitamins A, D, E, and K, as well as antioxidants.
Eggs are also a great source of vitamin B-12, iron, copper, and zinc. The content of choline in eggs can make a better mood and is good for fetal brain development.
How to eat eggs for diabetics
You can eat eggs by boiling or frying them (random eggs) with low-fat milk.
Experts recommend combining eggs with chopped greens or a salad rather than foods high in saturated fat like bacon and cheese.
If you want to eat fried eggs, you should use olive oil, corn oil, or canola which are healthier and good for the heart.
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