5) Eggs
One boiled egg of 100 mg contains 155 calories, 11 grams of fat, 1.1 grams of carbohydrates, 13 grams of protein
Eggs are excellent choices for people with diabetes they are low on carbohydrates and high on protein along with a whole bunch of fantastic nutrients that are essential for your health, eggs have all of the essential amino acids you need to build strong muscles especially since diabetes can lead to weight loss and muscle wasting.
Eggs are wonderful sources of choline a substance that is needed to form the important neurotransmitter acetylcholine which is the main transducer at the neuromuscular junctions and peripheral nerves which is very handy to load up on if you have diabetes as it leads to peripheral neuropathy in many diabetics with numbing and paresthesia and choline can delay the neuropathy and protect your brain health as well.
Eggs are full of antioxidants lutein and zeaxanthin which are essential for the eye as they delay the progression of retinal diseases that are very common in diabetics from cataracts that occurs at earlier ages compared to the general population as well as macular degeneration and retinal atrophy.
Eggs are high in biotin which is needed for healthy skin, hair, and nails that become brittle and lusterless in diabetes.
The only concern with eating eggs for diabetics is the high cholesterol level that is present in the egg yolks since diabetes already increases your risk of dyslipidemia and cardiovascular diseases it is best to avoid any excess cholesterol in the diet so if you already have a high cholesterol level in the blood, stick with the egg whites and stay away from the yolks since there resides the cholesterol but you will lose the other benefits in the yolks from choline to calcium and the wonderful omega 3 fatty acids that are beneficial to you heart and vessels.
It is best to limit eggs consumption to three days a week and choose cooking methods that are low on fat like boiling and poaching to get the most out of the healthy eggs without adding harm to them, don’t add bacon or sausage to your eggs since they have high sodium content and can raise your blood pressure go instead for healthy colorful vegetables.
