Eggs: How They Fit with Type 2 Diabetes

Do you have questions about eating eggs when you have type 2 diabetes? We’re here to help.

Can people with type 2 diabetes eat eggs?

People with type 2 diabetes can absolutely enjoy eggs. Recent research^1,2,3 confirms that eggs can be eaten as part of a healthy diet without negatively impacting diabetes or heart health, and can even help to stabilize blood sugar levels.

How many eggs can be eaten by people with type 2 diabetes?

Recent studies^1,2,3 have concluded that eating up to 12 eggs per week has no impact on cholesterol, triglycerides, fasting glucose or insulin levels for people with type 2 diabetes. All of these studies include eggs as part of a healthy and nutritious diet filled with vegetables, fruit, whole grains, healthy fats and lean protein.

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.

Eggs are a nutritious choice for people with diabetes

Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 grams of high-quality protein, making eggs an excellent choice to include at meals and snacks. 

Healthy Eating with Diabetes

Food is key in managing type 2 diabetes and reducing the risk of heart disease. Most people can start by creating meals that mirror the advice in Canada’s Food Guide that recommends filling ¼ of your plate with protein-rich foods (like eggs!), ¼ of your plate with whole grains, and ½ of your plate with vegetables and fruits.

People with diabetes should receive nutrition counselling by a registered dietitian. There is no one exact diet for every person with type 2 diabetes, so dietitians work with individuals to help them develop a specific eating plan based on treatment goals, preferences and what can be sustained in the long-term. Some basic principles of a balanced diet for people with type 2 diabetes are:

• Include vegetables, fruit, whole grains, beans and lentils, eggs, and lean poultry, meat, dairy and fish more often.
• Choose pastries, sugary drinks, refined grains, fast food, salty snacks, and processed meats less frequently.
• Prepare most of your meals at home using whole, unprocessed ingredients. 

Eggs made easy!

These recipe options offer nutritious and delicious combinations of vegetables, whole grains and protein foods.

• Seasoned with curry paste and packed with veggies, Curried Egg Pitas are a tasty twist on the classic egg salad. Enjoy these stuffed pitas for lunch or an easy weeknight dinner. You can also serve the egg salad as a salad topper or on whole grain flatbreads.
• This cinnamon oatmeal is cooked with eggs whisked in for a tasty boost of protein. Dried fruit, nuts and seeds all make excellent toppings to add in some extra texture, flavour and nutrition.
• This Quinoa Power Bowl is topped with a poached egg for added protein, flavour and texture. Serve this meal-in-a-bowl for breakfast, lunch or dinner. Add extra veggies if you like! Shredded carrots, roasted red peppers and grilled eggplant all work great in this recipe. 

We’ve got lots more recipes if you’re looking for new meal ideas!

The bottom line

Eggs are a source of high-quality protein that can play a helpful role in regulating blood sugar levels for people with diabetes. Enjoy up to 12 eggs per week as part of a nutritious diet that’s higher in vegetables, fruit, whole grains and lean protein, and lower in highly-processed food.

References

1.  Fuller N, et al. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study-randomized weight-loss and follow-up phase. Am J Clin Nutr. 2018 Jun 1;107(6):921-931. https://www.ncbi.nlm.nih.gov/pubmed/29741558 

2.  Pourafshar S et al. Egg consumption may improve factors associated with glycemic control and insulin sensitivity in adults with pre- and type II diabetes.  Food Funct. 2018 Aug 15;9(8):4469-4479. https://www.ncbi.nlm.nih.gov/pubmed/30073224 

3.  Richard C, et al. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes:  A Systematic Review of Randomized Nutritional Intervention Studies. Can J Diabetes. 2017 Aug;41(4):453-463. https://www.ncbi.nlm.nih.gov/pubmed/28359773