Navigating a diagnosis of diabetes can be challenging, especially when figuring out exactly which foods can help maintain healthy blood sugar levels. A staple ingredient like eggs may even come into question. If you’re wondering if you can eat eggs if you have diabetes, the simple answer is yes!
“Eggs can be an excellent source of protein in a balanced diet that helps a person with diabetes stay on track with controlling their diabetes,” says Kathy Stone, MS, RD, CDCES, a certified diabetes care and education specialist. “The key aspect of any animal product—eggs, cheese, meat, fish or poultry—is that they do not have carbohydrates, which is the primary contributor to elevation of blood sugars in the diet.”
Are eggs good for people with diabetes?
Since eggs have protein and fat, they’re a healthy option for most people with diabetes to eat.
“While anything can raise blood sugar, because eggs lack carbohydrates, they are unlikely to raise blood sugar in moderation,” says Stone. “A balanced diet containing animal products for sources of protein—including eggs and egg whites—should be balanced with carbohydrates and healthy fats to achieve diabetes and cardiac goals.”
As part of a balanced diet, people with diabetes can eat eggs, whole grains like brown rice, high-fiber fruit like apples and leafy green vegetables.
Health Benefits of Eggs
Eggs are an excellent source of muscle-building protein—roughly 6 grams is in a large egg, about the equivalent of an ounce of meat, fish or poultry. Additionally, eggs contain all nine essential amino acids that the body needs daily: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
As far as vitamins and minerals, whole eggs contain vitamin A, choline (important for brain health), lutein and zeaxanthin (to help protect your eyes) and potassium. Finally, eggs are one of the foods that naturally contain vitamin D.
For anyone focused on stretching their grocery budget, at about 15 cents each, eggs are a healthy and cost-effective complete protein source.
Eggs and Cholesterol
While eggs are a higher source of cholesterol (one large egg contains 212 mg), in the context of a healthy diet, Stone says most people do not need to avoid them. And that’s good news since half the egg’s protein is in the yolk. Plus, the fat in the yolk aids in the absorption of nutrients.
Contrary to what you might have heard about eggs, many studies show that eggs may actually improve your cholesterol levels—they raise the “good” HDL cholesterol and there’s no proven connection between heart disease and egg consumption.
However, if you or your physician are worried about cholesterol, you can always reduce the number of yolks you consume. “The great news is the egg whites are virtually fat- and cholesterol-free,” Stone says.
Ways to Add More Eggs to Your Diet
Because many breakfast foods are high in carbohydrates and people are often more insulin-resistant in the morning, Stone says eggs make an excellent substitute for many traditional breakfast foods.
“For my cereal-addicted patients, I recommend an egg white omelet or two whites and one yolk with chopped veggies and whole wheat toast,” she says. “Then I advise they look at their blood sugars 90 minutes later compared to 90 minutes after their cereal breakfast. I think they will find that their sugars are significantly lower with the omelet breakfast.”
For people who don’t like hot eggs—like scrambled or over-easy—deviled eggs can be an excellent way to add protein to a salad. Egg salad is another great option any time of day.
For more ideas, check out these brunch recipes for people with diabetes.
How many eggs can people with diabetes eat a day?
“It is difficult to determine how many egg yolks to advise a person to have because it is based on their risk factors and should be evaluated in the context of their total diet,” says Stone.
A good rule of thumb may be following the American Heart Association‘s recommendation of one egg (or two egg whites). But more could be OK too, as one study found that eating 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes or type 2 diabetes.
Breakfast Ideas for People with Type 2 Diabetes
Yogurt Pancakes
Get your day off to a great start with these yummy yogurt pancakes. Short on time? Make a batch on the weekend! —Cheryll Baber, Homedale, Idaho
Go to Recipe
Quinoa Breakfast BowlNutrition Facts
0.750 cup: 217 calories, 5g fat (2g saturated fat), 10mg cholesterol, 59mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 reduced-fat milk.
This plant-based, low-sugar breakfast provides protein from the whole grain goodness of quinoa. Plus, it's a good source of fiber with 3 grams per serving and very little saturated fat, making it a good choice for a heart-healthy and diabetes-friendly meal.
Whole Grain Banana PancakesNutrition Facts
2 pancakes: 186 calories, 4g fat (1g saturated fat), 48mg cholesterol, 392mg sodium, 32g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
Start your day with ultimate comfort food—pancakes! With a hint of natural sweetness from mashed
bananas, this simple stack contains a good amount of protein and fiber to stabilize your blood sugar and keep you full longer. Find more helpful
diabetic breakfast tips.
Hawaiian HashNutrition Facts
3/4 cup: 158 calories, 4g fat (1g saturated fat), 14mg cholesterol, 440mg sodium, 26g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1/2 fat.
This colorful dish made with sweet potatoes, red bell peppers, pineapple and ginger root offers an array of antioxidants and fiber. It's a filling breakfast that will keep your energy levels steady all morning long.
Classic Avocado ToastNutrition Facts
1 slice: 160 calories, 11g fat (2g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
This simple breakfast can help you start the day with creamy avocado on crispy toast, which offers heart-healthy fats and fiber to keep your blood sugar stable and appetite satisfied. For even more health benefits, make this breakfast with a sprouted grain bread, like
Ezekiel bread.
Buttermilk Pumpkin WafflesNutrition Facts
2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
It feels like a special morning when waffles are on the menu! Treat yourself to this low-sugar recipe made with fiber-filled pumpkin and a heap of festive fall spices like ginger, cinnamon and cloves.
Southwest Breakfast WrapsNutrition Facts
1 wrap: 254 calories, 8g fat (1g saturated fat), 5mg cholesterol, 446mg sodium, 29g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.
Loaded with fiber and high-quality protein to keep your blood sugar stable, these whole grain wraps are jam-packed with colorful veggies and fluffy egg whites, plus a hint of spicy jalapenos.
Whole Wheat Pecan WafflesNutrition Facts
2 (4-in.) waffles: 241 calories, 14g fat (1g saturated fat), 48mg cholesterol, 338mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2-1/2 fat, 1-1/2 starch.
These fiber-filled whole grain waffles are tasty any time of day. It's time to grab your waffle iron and try this simple recipe for a dose of heart-healthy fats, high quality carbs and satisfying protein.
Portobello Mushrooms FlorentineNutrition Facts
1 stuffed mushroom: 126 calories, 5g fat (2g saturated fat), 18mg cholesterol, 472mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1/2 fat.
This low-carb breakfast offers plenty of protein with fluffy eggs, as well as iron and calcium from leafy green spinach. It's a powerhouse of potassium, too, with the portobello mushroom taking center stage on the plate.
Apple Walnut PancakesNutrition Facts
2 pancakes (calculated without syrup): 208 calories, 8g fat (1g saturated fat), 25mg cholesterol, 396mg sodium, 27g carbohydrate (6g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 fat.
Combining apples and walnuts with whole grain pancakes is a recipe for healthy blood sugar control. Try this simple stack for a good amount of fiber, protein and healthy omega-3 fats.
Mixed Fruit with Lemon-Basil DressingNutrition Facts
3/4 cup: 145 calories, 11g fat (1g saturated fat), 0 cholesterol, 76mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 1g protein. Diabetic exchanges: 2 fat, 1 fruit.
This fruit-palooza is a great accompaniment to a fluffy omelet. Chock full of colorful berries, melons and kiwi, this low-calorie dish also offers an antioxidant, hydrating morning boost.
Flaxseed Oatmeal PancakesNutrition Facts
2 pancakes: 273 calories, 13g fat (2g saturated fat), 108mg cholesterol, 357mg sodium, 31g carbohydrate (10g sugars, 5g fiber), 10g protein. Diabetic Exchanges: 2 starch, 2 fat.
You can't go wrong with whole grains, oats and flaxseeds in your pancakes for a heart-healthy start to your day. Plus, each short stack offer some protein to make for a diabetes-friendly carb fix.
Confetti Scrambled Egg PocketsNutrition Facts
1 pita half: 224 calories, 9g fat (3g saturated fat), 255mg cholesterol, 402mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.
These low-sugar pita pockets make for a simple and tasty breakfast. Jam-packed with veggies and whole grain goodness, they contain a good amount of fiber. Plus, eggs are a diabetes-friendly food, with high-quality protein and virtually no carbs.
Chicken Brunch BakeNutrition Facts
1 serving: 233 calories, 6g fat (2g saturated fat), 62mg cholesterol, 458mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
This
high-protein, low-sugar casserole makes for a great diabetes-friendly start to the day. Packed with protein from lean chicken breast and eggs, this dish will keep your blood sugar stable for hours.
Whole Wheat PancakesNutrition Facts
2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Creating a simple breakfast with a healthy kick that will not skyrocket your blood sugar is easy with this recipe. Plus, the wheat germ in the pancakes contributes a fatty acid that has shown to be beneficial on insulin resistance.