Egg whites – A Healthy Choice for T2 Diabetics

Egg whites are a versatile food and a great source of protein, and many dietitians consider egg whites as an excellent choice for people with diabetes. That?s mainly because one large egg contains about half a gram of carbohydrates.

Whole Eggs are high in cholesterol, though and contains nearly 200 mg of cholesterol.?High level of cholesterol in the bloodstream also raise the risk of developing cardiovascular disease. So it?s very important for anyone with diabetes to be aware of and minimize other heart disease risks.

Benefits of eggs

A whole egg contains about 7 grams of protein. Eggs are also an excellent source of potassium, which supports nerve and muscle health. The Potassium helps balance sodium levels in the body as well, which improves our cardiovascular health. Eggs have many nutrients, such as lutein, which protects us against disease, and choline, which is thought to improve brain health. Egg yolks contain biotin, which is important to keep hair, skin, and nails healthy as well as insulin production. Eggs from chickens that are on pastures will be high in omega-3s, which are beneficial fats for diabetics.

Egg whites are easy on the waistline, too. One whole egg has only about 75 calories and 5 grams of fat, only 1.6 grams of which are saturated fat. Egg whites can be prepared in different ways to suit our tastes. We can make a healthy food even better by mixing in tomatoes, spinach, or other vegetables.

Eggs and Cholesterol

Whole Eggs got a bad rap years ago because they were considered to be too high in cholesterol to be part of a healthy diet. A lot has changed since then as it’s the only yolk part which contains cholesterol. The egg whites are rich in protein and omega-3.

Research suggested that high levels of egg consumption may raise the risk of developing type 2 diabetes and heart disease. While the connection isn?t yet clear, researchers believed that excessive cholesterol intake, when it comes from animal foods, may increase those risks.

Since the cholesterol is banked in the yolk. We can eat egg whites without worrying about how they?re affecting our daily consumption of cholesterol. But, we can?t ignore that the yolk is also the exclusive home of some key egg nutrients. Almost all the vitamin A in an egg, for instance, resides in the yolk. The same is for most of the choline, omega-3s, and calcium in an egg.

How should egg whites be consumed?

However, we like our eggs prepared, try to eat up these versatile wonders each week to take advantage of their protein and carbohydrate benefits. Focus more on eggs from organic, pastured or free-roaming hens for an increase in heart-healthy omega-3 fats. For diabetics overall recommendation is to take out yolk part and consume only egg white to control your blood sugar.

Read our recipe on egg white omelet.

Surbhi Jaiswal Verma

Ms. Surbhi Jaiswal Verma is a trusted Dietitian/Nutritionist in Noida and she has had many happy patients in her 2 years of the journey as a Dietitian/Nutritionist. She has done B.Sc. - Dietetics / Nutrition . Surbhi is currently associated as consultant Dietitian at Max Home Care in Noida and Mitr Hospital, Noida. She also previously with Care on Go. She is specialized in Therapeutic Nutrition and has completed B.sc. in Food & Nutrition.

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