There's a lot of confusion out there about what you can eat when you have type 2 diabetes. And eggs happen to be one of those foods.
You might have been told by someone not to eat them because they are high in cholesterol, and therefore they will raise your cholesterol levels. Or you might have been told not to eat the egg yolks because of this reason.
Well, whether you’re a diabetic or not, the eggs and yolks ordeal happens to be one big fat myth. Here we let the facts speak for themselves.
Egg Yolk & Egg White Nutrition Breakdown Comparison
Let's start by comparing a full egg and the yolk, to see all the goodness eggs have to offer.
Both parts of the egg contain nutrients but you will notice that the egg yolk contains some valuable nutrients critical to our health, such as vitamin D – a nutrient that is available in very few food sources.
Eggs – Nutrition per 1 large egg
Total lipid (fat) (g)
Carbohydrate, by difference (g)
Fiber, total dietary (g)
Sugars, total (g)
Calcium, Ca (mg)
Iron, Fe (mg)
Magnesium, Mg (mg)
Phosphorus, P (mg)
Potassium, K (mg)
Zinc, Zn (mg)
Vitamin C, total ascorbic acid (mg)
Vitamin B-6 (mg)
Folate, DFE (µg)
Vitamin B-12 (µg)
Vitamin A, RAE (µg)
Vitamin A, IU (IU)
Vitamin E (alpha-tocopherol) (mg)
Vitamin D (D2 + D3) (µg)
Vitamin D (IU)
Vitamin K (phylloquinone) (µg)
Fatty acids, total saturated (g)
Fatty acids, total monounsaturated (g)
Fatty acids, total polyunsaturated (g)
Eggs are High In Nutrients
After looking at the nutrition facts you may have noticed: eggs are an extremely nutritious source of protein and the egg yolks contain many valuable nutrients.
In fact, the yolks are actually the most nutritious part of the egg, containing calcium, choline, folate, vitamin A and D, among others.
Unfortunately, one of the reasons behind the whole egg myth is due to eggs' fat and cholesterol levels. We’re told not to eat egg yolks because they are a food high in fat and cholesterol and therefore they will raise cholesterol levels.
But there's a bit more to this story…
Cholesterol Intake Does Not Equal Higher Blood Cholesterol
Yes, eggs do contain cholesterol but cholesterol in foods does not automatically equate to more cholesterol in your body.
You see, your liver produces most of your body's cholesterol internally. And in fact, by nature of the way your metabolism functions, things like sugar, which is part fructose, promotes more cholesterol production that an egg.
In fact, quite the opposite is true for eggs, as studies have shown egg consumption lowers triglycerides and LDL (bad) cholesterol and improves HDL (good) cholesterol – meaning they are a good quality, nutritious food to eat.
You'll also be surprised to learn that the American Dietary Guidelines Committee had to finally admit they made one of the BIGGEST nutrition/health blunders in history – they had to remove the concern about cholesterol from the dietary guidelines!
Here's their statement:
“Cholesterol. Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. The 2015 DGAC will not bring forward this recommendation, because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol… Cholesterol is not a nutrient of concern for overconsumption.”
It's Not About The Fat Either
Yes eggs do contain some saturated fat but you'll notice in the nutrition data that the predominant source of fat in eggs is monounsaturated fat.
Don't take our word for it, Trust the Research Facts!
Research by Dr. Nicolas Fuller, shows that there are no damaging links between high intake of eggs and diabetes.
The clinical trial they conducted in type 2 diabetics found that eggs don't influence lipid levels (aka cholesterol) in your body. In fact, they recommend that consuming eggs can help stabilize your appetite and keep you fuller longer.
A more recent systematic review of clinical trials found the same: egg consumption has no impact on cardiovascular risk factors – total cholesterol, LDL cholesterol, triglycerides, fasting glucose, insulin or C-reactive protein.
But, there are a few things to consider when it comes to your chosen egg cooking method.
Cooking Your Eggs
Take a look at the nutrition facts below for 4 different types of cooking methods.
Note: frying and scrambling increases the calories and fat slightly. It's still not necessarily a bad thing but for optimal nutritional value, boiled and poached eggs are best to eat.
How Many Eggs A Day Is Okay?
The answer appears to be that you can eat eggs every day if you want to – studies indicating 6 to 12 eggs a week is perfectly fine.
At this stage most trials haven't test the consumption of more than 12 eggs week, but if you do eat more there is likely no problem there either.
Eggs are the gold standard for protein sources. Eggs are a complete and natural nutrient dense food source. And as you can see, the scientific facts show they are safe to eat.
Now you know, diabetics can definitely eat eggs, and the yolks too!
So go ahead and enjoy them.
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