When deciding whether to include eggs in your diet, consider the recommended daily limits on cholesterol in your food:
If you are healthy, it's recommended that you limit your dietary cholesterol to less than 300 milligrams (mg) a day.
If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol to less than 200 mg a day.
One egg has about 186 mg -213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.
Eggs are a cheap storehouse of protein, healthy fats, folic acid and essential vitamins. Each egg provides two third of daily recommended intake on cholesterol (200 milligrams). For most people, cholesterol in food has little effect on cholesterol in the bloodstream. Blood-borne cholesterol is a major contributor to artery-clogging plaque, but most of that originates in the liver
Egg Facts
Here’s the lowdown on eggs. One large egg contains:
75 calories and NO carbs
5 grams of fat, including 2 grams of saturated fat
6 grams of protein (equal to one ounce of meat, chicken, or fish)
70 mg sodium
Here are some more facts about eggs:
Eggs are a great source of B vitamins and some minerals, such as iron, zinc, and iodine.
Eggs contain choline, a nutrient needed for brain function and health.
Eggs contain lutein, a carotenoid that may help prevent macular degeneration and cataracts.
Eggs also contain nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate.
People who eat eggs for breakfast seem to lose more weight and lose more inches from their waistlines than people who eat bagels for breakfast.
Eggs are an economical source of protein and are part of a budget-conscious healthy eating plan.
If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol.
Eggs are a really useful addition to a diabetic meal plan, yet many diabetics worry about eating eggs since they contain cholesterol. While it is not uncommon for a type 2 diabetic to have other conditions like high cholesterol, dietary cholesterol intake itself has not been linked to elevated blood cholesterol levels. As for an overall relationship between egg consumption and type 2 diabetes, a June, 2010 study published in the Journal of Clinical Nutrition found no such relationship. The American Diabetic Association does recommend limiting egg intake to 3 per week in their Exchange Lists for Meal Planning, but the recommendation has more to do with fat content than with cholesterol. ( ADA says use less fat, hence this recommendation has to be taken with a pinch of salt)
Saturated fat intake will raise your blood cholesterol, (the saturated fat is found in the yolks ) and while 2 eggs have less saturated fat than a small hamburger, you have to make sure you don't cook your eggs in butter or pair them with full-fat bacon or sausage. (Other study results that have shown a link between egg intake and high cholesterol or diabetes may be skewed based on the presence of other high-fat breakfast items like butter, bacon and sausage).
Recent research has shown that moderate egg consumption—up to one a day—does not increase heart disease risk in healthy individuals and can be part of a healthy diet. (Make sure to store eggs in the fridge and cook them until the whites and yolks are firm, to prevent food-borne illness like salmonella from eggs.
People who have difficulty controlling their total and LDL cholesterol may want to be cautious about eating egg yolks and instead choose foods made with egg whites. The same is true for people with diabetes. In the Nurses’ Health Study and Health Professionals Follow-up Study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day. For people who have diabetes and heart disease, it is best to limit egg consumption to no more than three yolks per week.
Egg Whites
One egg only has about 75 calories and no carbs. Egg whites are rich in high-quality lean protein and low in carbs. One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making egg whites a perfect food for blood sugar control, not to mention weight-loss or maintenance. On their own, eggs are a moderately lean protein source that can help balance a diabetic meal plan.
If you're still in doubt about adding eggs to your diabetic meal plan, here are some other reasons why diabetics should consider eating eggs:
In addition to being low in saturated fat and full of good-quality protein, eggs are also packed with 13 essential vitamins and minerals -- two of which, choline and lutein, are important for brain and eye function.
Eating eggs at breakfast can help to control hunger and blood sugar levels. In one study comparing an egg breakfast to a bagel breakfast, those who had eggs for breakfast reported feeling less hungry throughout the day and lost 65% more weight. Protein slows digestion as well as glucose absorption. That's why a good, lean protein like should be included in all diabetic meals.
One of the largest study looking directly at the relationship between egg consumption and heart disease showed no link between eating upto one egg a day and the risk of developing heart diseases or having a stroke. “Exceptions to that egg-a-day maximum are people who have diabetes. The cholesterol in egg yolks seems to increase their chances of getting heart diseases, so people with any type of diabetes should limit themselves to two or three egg yolks a week, although there’s no restriction on egg whites.”
More than 40 years of research has shown that healthy adults, as part of a well balanced diet, eat eggs without significantly impacting their risk of heart disease. Dishai, Dietician with Global Hospital, Parel emphasises on moderation consumption of egg yolk. “The Choline : a watersoluble essential nutrient in eggs does act as an anti-inflammatory agent and thus can help to boost the cardiovasular system ”, points Disha.
For cardiovascular health, limiting saturated fats, refined grains, and trans fats will do more to your heart and arteries than fretting about eggs. In fact eggs can be healthy alternative to donuts, muffins, sugary cereals and keep you feeling full longer alternative
Egg whites make an excellent diabetic snack, allowing you to fill up on the protein without spiking your blood sugar. Please don't eat raw eggs!
Eggs can still be part of a healthful diet and, hopefully, we’ll soon learn “eggs-actly” what it is about eggs that we have made it the “Devil” which it does not seem to be….…………
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