Eggs have long been a controversial food choice due to their high level of cholesterol, especially for those with diabetes as high blood sugar can increase cholesterol and triglyceride levels. A single egg contains 212 mg of cholesterol, which is more than half of the daily recommended intake of 300 mg. However, eggs may not negatively affect your cholesterol levels as previously thought. They may even be a good choice for those with diabetes.
Eggs and diabetes
A study from the University of Eastern Finland found that participants who ate an egg every day had better metabolite profile than those who didn’t. Metabolites are substances necessary for metabolism like lactic acid and amino acids.
Another study published in the medical journal Current Opinion in Clinical Nutrition and Metabolic Care found that people who eat eggs in moderation showed no increase in cholesterol when compared to those who cut eggs out of their diets. They also found that eggs may be able to reduce the risk of cardiovascular disease, cancer, and help lower blood sugar
The American Diabetes Association approves eggs as a good source of protein for those with diabetes. Eggs are a great choice for those with diabetes because they have a low carb content (half a carbohydrate per egg) and are a great source of protein, which keeps you full longer. They are also rich in important vitamins like Vitamins A, B12, D, E, and K, and also contain calcium and zinc.
Other sources of protein approved for a diabetes diet includes:
- Fish and seafood
- Lean red meat
Eggs and high cholesterol
There are two types of cholesterol: LDL (“bad” cholesterol) and LDL (“good” cholesterol). Previous studies have found that, for most people, dietary cholesterol (like that found in eggs) doesn’t raise your blood cholesterol. However, this varies from person to person and can raise cholesterol in about 30 percent of the population.
Eating two eggs per day for six weeks can increase HDL (high-density lipoprotein) levels by about 10 percent. HDL is important because low levels can create a risk of heart disease, stroke, and other health problems.
If you’re still worried about the high cholesterol in eggs, consider egg whites or egg-substitute products. They’re still packed with protein but with less cholesterol.