Are Eggs Good for Type 2 Diabetes? Impact on Blood Sugar

After you eat foods with carbohydrates, your body digests carbohydrates into sugar that enters the blood. Your body regulates a healthy blood sugar range throughout the day. 

Type 2 diabetes is when the body does not properly metabolize (or break down) carbohydrates. It usually develops slowly over years as cells and hormones do not respond appropriately to increased blood sugar levels.¹  

People living with type 2 diabetes can help prevent high blood sugar levels by monitoring their carbohydrates and consuming different nutrients, such as fat, fiber, and protein, together to maintain stable levels. Individuals can also add exercise and medication to help keep blood sugar levels within a healthy range.¹ 

In this article, we'll explore eggs and type 2 diabetes, health benefits, health considerations, and realistic ways to include eggs in moderation in a healthy diet.

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Benefits of Eggs: A Quick Recap

One large whole egg is full of protein and loaded with vitamins and minerals, including:²

• 6 g of protein
• 15% of the daily value of riboflavin
• 20% of the daily value of vitamin B12
• 35% of the daily value of biotin
• 15% of the daily value of pantothenic acid
• 20% of the daily value of iodine
• 25% of the daily value of selenium
• 25% of the daily value of choline

Lutein helps maintain good eye health, choline has a strong role in brain development and function while in the womb and early life, and selenium works as an antioxidant alongside vitamin E.³

While eggs contain 5 g of fat, only 1.5 g are from saturated fat, 8% of the daily value. They contain many beneficial nutrients and are an affordable and versatile source of protein for any meal or snack.² 

<div class="pro-tip"><strong>Also Read: </strong><a href=why-eggs-weight-loss>Best Time to Eat Eggs for Weight Loss</a></a>.</div>

Understanding the Link Between Eggs and Diabetes

People living with diabetes are twice as likely to have heart disease or strokes, resulting in similar diet and nutrition recommendations for both health conditions.⁴ 

Nutrition science changes as more research becomes available and eating habits are observed in the long term. 

In the past, doctors and researchers thought that the cholesterol found in eggs would raise blood cholesterol levels significantly. 2013, an extensive systematic review looked at egg consumption and heart disease in over 350,000 people across 16 studies. No relationship was found between egg intake and heart disease, stroke, or significantly higher cholesterol levels.⁵ 

Further research supports that eggs are a nutrient-rich option (usually one or two eggs per day) for heart-healthy eating patterns.⁵ 

Current research on diabetes and eggs is mixed, either reporting increased diabetes risk, reduced risk, or no effect.^{6, 7}

Some research indicates that more than one egg daily increases a person's risk of developing type 2 diabetes. However, this effect was primarily seen in Americans, not Europeans, and Asians who consumed eggs.⁶ 

Researchers think it’s because Americans typically consume eggs with processed meats like bacon and sausage, which is strongly associated with type 2 diabetes risk.⁶ 

A 12-week study found that daily egg intake improved fasting blood sugar levels in overweight Americans with type 2 diabetes.⁷

A 2021 study found that consuming more than three whole eggs a week was associated with an increased risk of diabetes in older United States women. This study included over 46,000 women and followed them for over 13 years.⁷ 

Individuals with type 2 diabetes are encouraged to limit their intake to between three and seven whole eggs a week, especially if they are at greater risk for heart disease or are overweight.^{5, 7} 

As more research emerges, perhaps the limit could be increased, but recommendations fall in the more conservative route at this time.^{5, 7} 

Nutritional Value of Eggs

One large egg, including the egg yolk, provides 70 calories, 5g of fat (1.5g from saturated fat and 3g from mono or polyunsaturated fat), 185mg of cholesterol, 0g of carbohydrates, 0g of fiber, and 6g of protein.²

As mentioned, eggs are a rich source of essential vitamins and minerals. Considering the relatively small size of one cooked egg, they are packed with nutrients. 

Regarding cholesterol content, the 2015 Dietary Guidelines for Americans removed the recommendation for limiting dietary cholesterol to 300 mg daily. Instead, they focused on limiting saturated fat intake to less than 10% of total calories and opting for monounsaturated and polyunsaturated fat intake.⁸ 

Consuming foods containing protein and fat can help you stay full between meals and stabilize blood sugar levels. Protein and fat take longer to digest than carbohydrates; pairing eggs with carbohydrate foods can help slow your blood sugar response and prevent mindless snacking.⁹ 

Eating eggs is one way to consume essential nutrients and protein. 

So, Are Eggs Good for Diabetic Patients?

Yes, eggs are good for people living with diabetes, but in moderation. They are a great source of vitamins, minerals, and protein. 

Eggs are an affordable and convenient protein source that helps prevent cravings between meals. The protein and fat found in eggs help stabilize blood sugar levels.

If you are at risk for high cholesterol or heart disease along with your diabetes, limit your weekly egg intake to between three and seven whole eggs.^{5, 7, 8, 9} 

Overall, dietary patterns are more influential in managing health conditions. No one food causes a health condition. Look at the big picture of your eating and adjust to achieve a balanced diet, including lean protein, fruits, vegetables, whole grains, and healthy fats. 

The American Diabetes Association recommends eggs as part of a healthy, balanced diet for people with diabetes.¹⁰

Consuming a scrambled egg with sauteed spinach and mushrooms with strawberries may help you consume a balanced breakfast.

Health Concerns About Eggs

Health concerns about eggs have ranged from their cholesterol content to heart disease or diabetes risk. 

The cholesterol from eggs is no longer a risk factor for most people consuming moderate amounts of eggs per week. Current research supports consuming one to two eggs daily as part of a heart-healthy eating style.⁵ 

Current research is mixed regarding eggs and diabetes risk. Some research indicates eggs can help lower blood sugar levels, whereas other research finds an increased type 2 diabetes risk with higher consumption of whole eggs.^{5, 6, 7}

It is essential to think about how you consume your eggs. If you pair eggs with sausage and bacon, processed meat is associated with an increased diabetes risk.⁶ 

Consider pairing eggs with vegetables, fruits, and whole grains to optimize your overall diet. 

How Many Eggs a Day Can You Eat With Type 2 Diabetes?

Due to the inconclusive nature of a potential increased risk of diabetes in individuals consuming large amounts of eggs, a limit of three to seven whole eggs weekly is considered a more-than-safe limit. 

The inclusion of egg whites along with whole eggs can allow you to enjoy more eggs per week. The yolk is the portion of the egg with cholesterol that may be associated in large quantities with an increased risk of diabetes. 

For a filling and nutritious breakfast, you can make a vegetable omelet or egg scramble with one whole egg, one to two egg whites, and vegetables of choice. 

This limit allows individuals to reap the nutritious benefits of eggs without any increased diabetes risk.^{5, 6, 7} 

Healthy Ways to Eat Eggs With Type 2 Diabetes

As mentioned earlier, how you prepare and what you eat eggs with is important for optimal health and balanced meals for blood sugar control.

1. To start, cook eggs by hard-boiling, poaching, or scrambling them. Hard-boiled eggs stay fresh, refrigerated in their shells, for up to a week. They are an excellent addition to a quick breakfast or snack.
2. Avoid frying eggs in bacon or sausage fat, high in saturated fats. Instead, spray a skillet with olive oil to switch to mono- and polyunsaturated fats when cooking. 
3. Pair eggs with vegetables! You can use leftover chopped bell peppers, mushrooms, tomatoes, or fresh lettuce, like spinach or kale. Sautee the vegetables in a skillet and then add an egg to scramble them together. 
4. Some people like riced cauliflower to add fiber and vegetables to their eggs. 
5. For more flavor, experiment with different spices and seasonings like garlic powder and black pepper. 
6. Add fresh fruit, like a handful of blueberries or strawberries, for a fiber-rich carb to accompany the protein-rich eggs. 

Eggs are a nutritious protein choice. They are affordable, quick, and simple to cook, making them a great option for many people. 

Speak with your healthcare providers to ensure you consume the right amount of eggs for your health conditions. A registered dietitian can help you make informed choices about the types and amounts of food you eat and a realistic meal plan.

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Swapping processed and high-saturated fat meats for eggs is one way to consume protein and help manage your blood sugar levels well. 

Often, breakfast includes low-fiber carbohydrates like pastries, donuts, and sugary items that can spike blood sugar levels. Eggs are a quick and affordable option to pair with fruit, vegetables, or whole-grain toast. 

A Signos continuous glucose monitor (CGM) can help you monitor blood sugar levels, improve your health, and encourage healthier eating habits to prevent or manage type 2 diabetes and assist with weight loss. 

Learn more about nutrition and healthy habits on Signos’ blog, written by health experts. Take a quick quiz to determine if Signos fits your needs.

<div class="pro-tip"><strong>Learn More: </strong><a href=heart-healthy-breakfast>15 Heart-Healthy Breakfast Recipes to Boost Your Day</a>.</div>