Are you wondering if you should include eggs in your diet if you have type 2 diabetes? The answer is yes! Recent studies confirm that eggs have a place in a healthy diet without harmful effects on diabetes or heart health. Plus, they are linked to beneficial outcomes.
The goodness of eggs
Eggs are one of nature’s most nutritious foods. One large egg contains 6.5 grams of high-quality protein along with 14 important nutrients, and contains only 80 calories. There is no carbohydrate or sugar in eggs.
What does a nutritious diet mean?
- 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.
- Aim to fill your plate proportionately with 50% vegetables and fruit, 25% protein foods, and 25% whole grains.
Healthy lifestyle recommendations for managing diabetes
Type 2 diabetes can be prevented, managed, or even reversed with healthy lifestyle choices, including a nutritious diet. Diabetes Canada outlines these key recommendations in diabetes management:
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.
- 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; try shredded carrots, roasted red peppers and/or grilled eggplant.
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.