Dont Take Our Word For It Trust The Research Facts On Eggs
Earlier population studies seemed to indicate there was an association between egg consumption and heart disease. However, population studies only make associations, they dont really prove anything and they often dont exclude many other possible contributing factors.
In recent years, with new and better research becoming available, you can feel confident eating your eggs everyday!
A clinical trial conducted byDr. Nicolas Fuller in people with type 2 diabetes found that eating 2 eggs per day, 6 days per week had no influence on cholesterol levels over a 3 month period, compared to those with an egg intake of less than 2 eggs per week. The study also found that consuming eggs can help stabilize your appetite and keep you fuller longer.
54% of the participants were taking statin medications, but even so, it made no difference between those who did and those who didnt eggs were still considered safe to eat.
Dr. Fullers team also did a longer follow up study over one year. The results were recently released and found that high egg consumption had no impact on any of the heart disease risk factors such as cholesterol, inflammation or oxidative stress.
For those with prediabetes, youll also be happy to learn eggs do not increase risk of developing diabetes. In a large study of over 65,000 women, following them over 14 years, egg consumption had no association with developing diabetes.
Tips For Building A Healthy Breakfast
What works for you for breakfast will depend on your personal meal plan, food preferences, health goals, schedule, and budget, but here are a few tips for building a healthy breakfast:
Limit or avoid refined grains and sugars. This means most breakfast cereals and pastries are best avoided. If cereal is your go-to breakfast, look for options that are low in added sugar and higher in fiber . You can apply this same rule to other sweet breakfast foods like muffins or granola bars.
Be carb conscious. The total amount of carbs you have at breakfast will depend on your personal meal plan and how your body handles carbs in the morning. A lot of traditional breakfast foods contain carbs, so its important to keep track of what foods in your breakfast contain carbs and what it all adds up to. Cereal, milk, and fruit all contain carbs, and can add up quickly when combined together. And a single bagel can have upwards of 50g of carb!
Choose healthy fats. Fats can help you feel fuller longer, but choose wisely. Bacon, sausage, and eggs fried in butter are all high in saturated fats which can increase risk of heart disease. Instead, fry eggs in a little bit of olive oil, choose turkey bacon or chicken sausage instead of their pork counterparts, and incorporate healthy unsaturated fats from nuts, seeds, and avocado.
The Research On Diabetes And Dairy
In the past 12 months we have seen new science emerge showing that full fat products are not an issue.
As Time magazine clearly puts it:
A recent review in the European Journal of Nutrition of the existing research on dairy fat came to some surprising conclusions: People who eat full-fat dairy are no more likely to develop cardiovascular disease and type 2 diabetes than people who stick to low-fat dairy. When it comes to weight gain, full-fat dairy may actually be better for you, the review found.
Keeping fatty red meats in lower proportion is a good idea, but full fat dairy is better than low fat.
Quoted from Independent, Dr Ulrika Ericson, from Lund University, Sweden said:
Those who ate the most high-fat dairy products had a 23 percent lower risk of developing type 2 diabetes than those who ate the least.
Ericsons study looked at almost 27,000 people to see what dietary fat food sources might lead to increased rates of type 2 diabetes. What they found was that those consuming more high-fat dairy products, particularly cream, yogurt, and cheese, had a decreased risk of diabetes, while low-fat dairy showed an increased risk.
The conclusion is that eating high fat dairy may be protective against type 2 diabetes.
Despite new research, organizations such as the American Diabetes Association are still recommending low fat, high sugar products.
As Dr Sarah Hallberg says: Managing your diabetes starts when you ignore the recommended dietary guidelines sad but true.
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Measure The Pasta And Go Easy On The Portions
Practice by either using measuring cups or a scale for more precise carb amounts. Aim for 1/2 cup or ¾ cup females and about 1 cup males. Not entirely a set rule but a good recommendation to follow. The bigger portion size, the stronger carbohydrate impact on your blood sugars.
A word about sauce. If you cant eat pasta without tomato sauce be sure to read the label carefully. Some are heavy in sugar and sodium. Select the sauce that has the fewest number of ingredients and add your own seasoning. Or make your own sauce using tomato purée, garlic, oregano, basil, etc.
Berries And Other Fruit
We recommend eating your berries and fruits whole. Blending them in shakes takes away the nutritional fibers, but leaves the fructose. Drinking fruity drinks tends to result in a high sugar intake.
Eating them whole allows your body to receive the necessary fiber and vitamins. The more fiber you take in, the longer you’ll feel full and stave off bad cravings later.
Steer clear of anything syrupy or processed. Whole is healthy!
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Combining Foods Affects Glycemic Index
Combining foods will alter the GI. Pair low-GI foods with high-GI foods to create a meal that more moderately affects your blood sugar. Foods with higher proportions of protein and fat will often have minimal impact on blood sugar. For example, adding a low-GI food such as cheese to a slice of bread will result in a lower GI than eating the bread alone. Specifically, a slice of white bread with skim milk cheese has a GI of 55, and a slice of white bread alone has a GI of 71, according to the 2002 International Table of Glycemic Index and Load.
How Many Carbohydrates Are In Eggs
Eggs are low in carbohydrates, with a serving of two large eggs containing only 1 gram of carb. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each. They also contain the antioxidants lutein and zeaxanthin, which help reduce the risk of developing cataracts and other eye diseases.
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Easy Macaroni And Cheese Recipe For Diabetics
Serving size:1/2 cup
Fill a two-quart pan two-thirds full of water. Bring to a boil, add macaroni, stir, and cook until tender . Drain well. Add half-and-half, cubed processed cheese, butter-flavor sprinkles, and pepper to the macaroni. Place over low heat and cook until cheese is melted gently stir periodically.
Guidelines To Follow If You Do Want To Include Bagels In Your Diabetic Diet
If you do want to include bagels in your overall diet, you need to follow the below-mentioned guidelines:
- If you want to include bagels in your diet and you are afraid that it will adversely affect your diabetes, you should choose whole grain bagels instead of those that are made out of processed grains or refined grains.
- You have to eat bagels that are made out of whole wheat flour as they are a rich source of several nutrients and also help you in getting all types of fatty acids, vitamins, phytochemicals, etc. which play an important role in helping to manage diabetes effectively and efficiently.
- Since bagels are known to contain a lot of starch, you should eat them along with other food sources including fruits, vegetables that do not contain starch, food rich in protein, as directed by your health expert.
- Keep a tap on the size of the bagel that you are eating.
- Besides, you should know how much quantity of each type of nutrient you should eat in your overall diet each time during the day. According to the American Diabetes Association,
- In breakfast, the right amount to be had includes around one-half of starch, one-fourth of protein, and the remaining one-fourth portion should be that of some fresh fruit.
- For lunch and dinner, the recommended nutrients include one-half of non-starchy vegetables, one-fourth of starchy food items, and the remaining one-fourth of protein-rich food.
You can accordingly include bagel as part of your diabetic diet and meal plan.
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Scallion Grits With Shrimp
Feel free to embrace this classic Southern breakfast shrimp and grits which is diabetes friendly, says Maya Feller, RD, of Brooklyn, New York, the author of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life. This is especially true when you stick to the CDC recommended ½ cup or less.
Her recipe calls for corn grits and savory scallions, and uses fat-free milk. If you dont have grits in your pantry, Feller suggests using quinoa, for a protein-packed switch.
A ¼ cup serving of quinoa provides 2-plus g of protein , according to the USDA, and about 1 g of fiber. The combination of protein and fiber is a winning one for people with diabetes because, according to Massachusetts General Hospital, protein takes longer to digest than carbs, thereby acting as a steadying influence on blood sugar levels.
The recipe has 25 g of carbs per serving , and 20 g of protein, says Feller.
Best Cheese For Diabetics
Cheese is nutritious food made from mostly the milk of cows but also some other mammals, such as yaks, reindeer, buffalo, goats, sheep. The water those herds drink, the air they breathe, and the vegetation on which they graze truly impact unique characteristics in cheese. So you may ask can diabetics eat cheese.
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Whole Grain Pasta Versus Regular Pasta
Whole grain pasta in general has lower calories, more fiber and more nutrients than regular pasta made from refined flour. Refining strips fiber, vitamins and minerals from the grain and in return, you get a softer, smoother texture.
1 serving of whole grain pasta contains 174 calories, 37 grams of carbohydrate and 6.3 grams of fiber as compared to a serving of regular pasta with 221 calories, 43 grams of carbohydrate and 3 grams of fiber. That extra fiber in whole grain pasta can slow down the absorption of sugars from your digestive tract and this can mean that your blood sugars will not spike as much as they might with regular pasta.
In addition, whole wheat pasta has a glycemic load of 15 while regular pasta has a glycemic load of 23. In both whole wheat pasta and regular pasta, about 80% of the calories are derived from carbohydrates.,
Put all this together and serving for serving, whole grain pasta gives you more fiber, more nutrients, fewer calories and fewer carbohydrates than regular pasta, making whole grain pasta a better choice, overall. Also, you can always opt for non-wheat based pasta such as corn, quinoa or rice-based pastas.
I advise you to read the following diet tips for diabetes:
Egg Consumption Could Also Lead To Lower Blood Sugar Levels
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Eating four eggs a week reduces the risk of developing type 2 diabetes by a third, whilst consuming high fat dairy products can also lower your risk levels.
A University of Eastern Finland led study has demonstrated that men who ate four eggs a week had a 37 per cent lower risk of developing type 2 diabetes than those who ate just one.
The research, which examined the eating habits of 2,332 men, aged between 42 and 60, also found a connection between egg consumption and lowered blood sugar levels.
The scientists found that the links remained strong, even when variations in physical activity, body mass index, smoking and fruit and vegetable consumption were accounted for.
Eating more than four eggs a week was not shown to bring any extra benefits and those who already have type 2 diabetes should not increase their egg intake.
This research comes as another group of Scandinavian scientists claim that eating full-fat dairy products can also cut the risk of developing the disease.
Those who eat high fat dairy products have a 23 per cent lower risk of developing the disease, according to researchers at Lund University, Sweden.
This second study, which looks at how different types of saturated fat consumption affects diabetes risk, also found that consuming high fat meat increased the risk.
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Bagel And Cream Cheese
According to Toby Smithson, M.S., R.D.N., L.D., C.D.C.E.S., F.A.N.D., Diabetes Lifestyle Expert, DiabetesEveryDay and author of Diabetes Meal Planning and Nutrition for Dummies, “A bagel alone can add over 50 grams of carbohydrate as your morning meal.” If you think cream cheese is healthier Smithson says, “Do not be fooled by the name of cream cheese, there is little to no protein in cream cheese.” Overall, this meal contains a lot of carbs and saturated fat.
Try this instead: Smithson recommends whole-grain toast spread with almond butter. You want to look at the nutrition facts panel to make sure the bread you are choosing has at least 3 grams of fiber per serving. “This favorite breakfast option is helpful for diabetes management because it combines carbohydrate and a protein source that also contains fiber,” explains Smithson. “This combination will help stabilize blood glucose levels post meal and keep you feeling fuller for most of the day.”
Diabetic Breakfast Recipe: Mushroom Omelet
2 sprigs of fresh flat-leaf parsley for garnish Spray a small non-stick skillet or omelet pan with cooking spray and heat over high heat for a minute. Add the mushrooms and scallions cook over high heat until the mushrooms are just cooked through, stirring often . Remove from heat and add the thyme, basil, parsley, and pepper. Keep warm. Using the same small skillet, again lightly sprayed with cooking spray, add half of the egg substitute. Cook over medium heat, lifting the sides of the eggs to allow uncooked eggs to flow under. Once the bottom is lightly browned, carefully flip the omelet with a spatula to brown the other side. Spoon half of the mushroom mixture onto the omelet and fold in half. Transfer the omelet to a plate and keep warm . Repeat the procedure, making the second omelet. Place a sprig of parsley on each omelet . 83 calories , 14 g protein, trace total fat , 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 205 mg sodiumContinue reading > >
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Vegetarian Eggs And Lentils On Toast
The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day. And you can mix it up somewhat and still have a diabetes-friendly meal. Try this vegetarian lentils and egg toast dish from Amy Gorin, RDN, whos based in Jersey City, New Jersey.
You get a sunny-side up egg on each slice of toast. That egg, in addition to the lentils, provides satiating protein to keep you fuller for longer and keep your blood sugar levels stable, says Gorin. According to the USDA, one large egg contains 6.4 g of protein, in addition to 231 micrograms of lutein and zeaxanthin. These nutrients are associated with eye health, which is a particular concern for people with diabetes, Gorin adds. As for the lentils, this vegetarian staple is associated with a lower risk for diabetes and better diabetes management, thanks to their hypoglycemic effect, according to a International Journal of Molecular Sciences.
Each serving of the recipe has about 60 g of carbs and 20 g of fiber , Gorin says. Youre also scoring a satisfying 25 g of protein in total per serving.
Results Of Following A Diabetes
Your specific results depend on where you started before embarking on your diabetes-friendly diet journey. But Palinski-Wade notes that there are short- and long-term results you can expect.
Pretty quickly, you should see benefits to your blood sugar at the outset. You will start to see your daily blood glucose readings improve within a few days, she says. Then youll notice your A1C start to get better in three to six months. These are a measurement of your blood sugar levels on average of the past three months, so consistent improvement for at least three months needs to happen to see this number decrease, Palinski-Wade adds.
If your doctor advises you to lose weight, making these diet changes along with increasing your activity level can help you lose weight and shed body fat. Be careful about monitoring the scale too closely in the early days. Its important to note that if your blood sugar levels were uncontrolled and weight loss resulted from this, you may notice an initial weight gain as blood sugar comes back to a normal level. Do not be discouraged. Generally, this weight gain is minimal, and once blood sugar stabilizes, weight stabilizes as well, she says.
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How Can I Lower My Sugar Level Quickly
Here are 15 easy ways to lower blood sugar levels naturally:Exercise Regularly. Control Your Carb Intake. Increase Your Fiber Intake. Drink Water and Stay Hydrated. Implement Portion Control. Choose Foods With a Low Glycemic Index. Control Stress Levels. Monitor Your Blood Sugar Levels.More items