Eggs are a low carbohydrate food with a very low glycemic index score. This makes them a high source of protein for people with diabetes.

Eggs are a suitable food for people with diabetes. Having a low glycemic index score means that they have less of an effect on a person’s blood sugar levels.

People may have concerns about the cholesterol content in eggs. However, expertsTrusted Source now believe that eating them in moderation can be part of a nutritious diet.

This article looks at the health benefits of eating eggs. It also covers any possible risks and the best ways to eat them if a person has diabetes.

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Yes, the cholesterol in eggs is generally healthy for people with diabetes. They can form part of a nutritious diet that includes plenty of fruits and vegetables, whole grains, nutritious fats, and lean proteins.

Eggs are high in cholesterol, with a large egg containing about 207 milligrams (mg) of cholesterolTrusted Source. Some people have concerns that eating them raises cholesterol levels and increases the risk of heart disease.

However, research now shows that dietary cholesterol in foods has little effect on raising overall blood cholesterol levels in the body.

Instead, the danger is consuming foods with high saturated fat content, which can lead to elevated cholesterol levels. These foods include high fat meats and dairy products, processed meats, fried foods, and processed snacks.

Previous dietary guidelines recommended eating less than 300 milligrams (mg) of cholesterol per dayTrusted Source. However, the Dietary Guidelines for Americans 2020 to 2025Trusted Source recommends consuming as little dietary cholesterol as possible while ensuring a nutritious diet.

A study from 2018Trusted Source suggests that regularly eating eggs could improve fasting blood glucose in people with prediabetes or type 2 diabetes. The researchers here suggest that eating one egg per day could reduce a person’s risk of diabetes.

Another study from 2018 found that eating 12 eggs per week did not adversely affect blood cholesterol, weight, or blood sugar levels.

Eggs are a nutritionally dense food, meaning they are rich in nutrients. High protein foods, including eggs, can make a person feel fuller, which may help those with diabetes maintain a moderate weight.

Eggs are also a complete protein source, meaning they contain all nine amino acids that the body cannot produce itself and must obtain from the diet.

One large boiled eggTrusted Source offers the following nutritional value:

  • 6.3 grams (g) of protein
  • 5.3 g of fat
  • 0.56 g of carbohydrate
  • 77.5 calories
  • no dietary fiber

While most of an egg’s protein comes from the white, the yolk is packed with nutritious fats, vitamins A, D, E, and K, and antioxidants, such as lutein. Eggs are also rich sources of vitamin B12 and minerals such as iron, copper, and zinc.

Another constituent of eggs is choline, which helps with memory function and mood and plays a crucial role during pregnancy in fetal brain development.

Healthy ways to cook eggs include boiling, poaching, or scrambling them with milk.

For a nutritionally balanced meal, people can pair eggs with chopped vegetables or a salad instead of having them alongside high-saturated-fat foods, such as bacon or cheese.

When making fried eggs, a person can switch the frying oil to one that is more heart-healthy, such as canola or olive oil.

Some healthy recipe ideas using eggs include:

People with diabetes can include eggs as part of a nutritious diet. Research shows that eating them in moderation should not negatively affect the risk of heart disease and may improve fasting blood sugar (glucose) levels.

Individuals can boil, poach, or scramble eggs and pair them with vegetables for a nutritionally balanced meal.