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Diabetes and Eggs: Wellness Tips

Nearly 350 million adults worldwide have diabetes, according to new research published in The Lancet, a British medical journal. An international team of researchers, in cooperation with the World Health Organization, conducted the research. Over the past three decades, numbers have more than doubled, making diabetes an “epidemic,” say the experts.

Diabetes is a condition in which body cells do not use sugar (‘glucose”) effectively, and blood sugar levels are chronically elevated. Over time, this causes illnesses such as heart disease, stroke, and neurological damage.

Type 2 diabetes, the most common form, often goes hand-in-hand with carrying extra pounds—being overweight or obese. So, just keeping fit and managing weight helps reduce your risk.

Eggs in the diabetes wellness plan

If you’re one of millions of Americans who has diabetes today, you probably know that taking care of your diabetes involves healthy exercise, healthy weight, and healthy eating. And eggs are a perfect complement to a healthy meal plan. Nutrition researchers have discovered that eating eggs in the morning helps keep blood sugar and insulin levels under control all day long.

A healthy start to the day

Harvard School of Public Health explains it this way: “Protein’s gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato.”

Sure enough, nutrition researchers have found that eggs in the morning not only stabilize blood sugar and natural insulin levels—they also curb your appetite. Eggs help you feel full, and contribute to weight loss by reducing a hormone called ghrelin. This makes morning eggs a double bonus for anyone with diabetes who is also overweight.

Diabetes wellness: why use pasteurized eggs?

Sometimes diabetes makes it easier to get foodborne illness. So, attention to food safety is especially important for anyone with diabetes. The US Department of Agriculture advises anyone with diabetes to “make safe food handling a lifelong commitment to minimize the risk of foodborne illness.” Since 4 out of 5 Salmonella illnesses come from eggs, choosing pasteurized eggs is a great way to protect yourself and stay safe and healthy.

Diabetes: two wellness tips

So, here are two great wellness tips for you or anyone you know with diabetes:

1 – Eat eggs in the morning on a regular basis. Try scrambled eggs, poached eggs, or a breakfast sandwich with eggs (skip the fatty meats and opt for sliced tomatoes or sautéed mushrooms and onions instead). Personally, I don’t have much time in the morning, and love easy sandwiches. There’s a recipe on SafeEggs.com that’s just sliced hard-boiled eggs with tomato and lettuce. Using a bagel (rather than a croissant) makes it lower in fat, which is important for anyone focused on nutrition and health.

2 – Choose a safe, pasteurized egg so you aren’t risking Salmonella illness. It’s just one more great way to take care of yourself.