Eggs: How They Fit with Diabetes

Get Cracking and Diabetes Canada

Four million people are diagnosed with diabetes in Canada. If you are not living with diabetes, chances are you know someone who is. Nutrition plays an important role in diabetes management, and protein-rich foods like eggs can help regulate blood sugar levels and improve glucose control, which is why we’re excited about our partnership with Diabetes Canada!

Through this partnership, we aim to help people living with diabetes learn how eggs can be part of a healthy diet, and of course, discover loads of new and delicious recipes. 

There are three major types of diabetes

Type 1 diabetes

Type 1 diabetes occurs when the pancreas is unable to produce insulin. Insulin is a hormone that controls the amount of sugar in the blood. Approximately 10% of people with diabetes live with type 1 diabetes. 

Type 2 diabetes

90% of people with diabetes live with type 2 diabetes, which occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Type 2 diabetes usually develops in adulthood, although increasing numbers of children in high-risk populations are being diagnosed. 

Gestational diabetes 

Another type of diabetes, gestational diabetes, is a temporary condition that occurs during pregnancy. It affects approximately 2% to 4% of all pregnancies and involves an increased risk of developing type 2 diabetes later in life for both mother and child.

Eggs are a nutritious choice

Eggs contain high-quality protein and heart-healthy fat, with only 1 g of carbohydrates per two large eggs. 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 g of high-quality protein, making eggs an excellent choice to include in meals and snacks.

Two thirds of the fat found in eggs is unsaturated, including both monounsaturated and polyunsaturated fats. These are the type of fats linked to improved cholesterol and triglyceride levels and a reduced risk of heart disease and stroke. Eggs also contain essential vitamins and minerals, including vitamins A, D, and E, as well as selenium. 

Additionally, they contain the antioxidants lutein and zeaxanthin, which help reduce the risk of developing cataracts and other eye diseases. Frequent high blood sugar levels can damage the blood vessels in the eyes increasing the risk of eye disease. 

How many eggs can people living with type 2 diabetes eat?

Recent studies^1,2,3 have concluded that eating up to 12 eggs per week has no negative 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.

Healthy eating with diabetes

There is no specific diet for diabetes. 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 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 diabetes are:

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

For more information on diabetes, visit www.diabetes.ca.