Welcome to Diabetes Prevention Thursdays! Let talk about why eggs are being touted as the perfect diabetic food. There’s a lot of debate over the egg. In the past, diabetics were urged to strictly limit the consumption of eggs. This debate was founded in the belief that eggs had the potential to significantly raise cholesterol levels and as a result of that, impact the heart health in those with diabetes.
But new research has removed eggs off the list of foods that aren’t as good for those with diabetes. Not only has the research shown that eggs are good for people with the disease, it also shows that eggs can help prevent the onset of the disease, too.
There’s a scientific reason backing up the research that eggs are good for you. You’ll find the answer within your metabolism. Those who want to keep Type 2 diabetes at bay and those who have the condition already can benefit from eating eggs all week long.
Your metabolism has what’s called a catabolic reaction that handles the molecules from food. It also handles the adenosine triphosphate – otherwise known as ATP – which is what gives your cells energy.
The new research revealed that people who ate eggs daily enjoyed an end result where their metabolism, known as a metabolite, was lower than that of people who didn’t consume the same amount of eggs.
The previous drawback touted about eating eggs, which was the cholesterol, has been proven to not be true in how it impacted people with diabetes. In fact, the research went on to show that eating eggs is more helpful than not to people with the disease.
The benefits to eating this food actually do the opposite of what prior studies thought. Because eggs contain both protein and antioxidants, it’s better to eat eggs than to avoid them.
During a case study, it was shown that those who ate eggs had no significant rise in bad cholesterol versus people who avoided eating eggs. Eggs can lower the chance of developing cholesterol-related heart disease in someone with diabetes rather than raise it.
Eggs are the perfect diabetic food, too – because the amount of protein in them helps them lose weight. People who eat eggs find that they’re not as hungry because the eggs are more filling due to the protein.
Not only can eggs help with appetite control, but they can also help diabetics who do lose weight maintain that weight loss. Rather than being loaded with unhealthy fats that can lead to weight gain and heart health issues, eggs contain healthy fats that are known to boost health.
This food source is an inexpensive way to diet healthy and lose weight for diabetics and with 6 grams of protein per large egg, they can do so without feeling like they’re starving trying to achieve better health.
If you would like to receive a free resource sheet to help you take control of diabetes, click the button below to receive your gift.
I wanted to talk about this topic because it is absolutely possible to prevent and even reverse Type 2 Diabetes (but you cannot reverse Type 1). Yes, it’s possible! and emerging studies looking at lifestyle medicine and prevention support this! But I always tell my patients that you must be dedicated and diligent in adopting a healthy lifestyle to get the best results. You can create certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, to help break the cycle of this chronic disease so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you improve your blood sugar levels, maybe reverse type 2 diabetes. In certain cases, these approaches may even outperform pharmaceutical therapy.
Tools For Diabetes Prevention and Monitoring
Blood Sugar Monitoring
As you know, I always stress the importance of taking control of your health. Monitoring your blood sugar levels is one of the best ways to do this. To do this, a single drop of blood is collected with disposable lancets and placed on a disposable test strip, which you insert into a home blood-sugar monitoring device, called a glucometer.
The common times for checking your blood sugar are when you first wake up (fasting), before a meal, 2 hours after a meal, and at bedtime; however, you should check your blood sugar as many times a day as your health care team suggests.
Monitoring your blood sugar level provides you and your doctors with important knowledge about how food, activity, medication, stress, and other elements might affect your blood sugar levels. This data will assist you and your doctor in developing a therapy plan that is suited to your demands.
Since weight management is very important in combatting chronic diseases such as diabetes, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices):
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity actually improves insulin sensitivity. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Here are some basic dumbbells/free weights that I recommend to everyone.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet and regular physical activity are the best ways to prevent diabetes. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
Some of the links in this article are "affiliate links", a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission.
The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers.
By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.
Are you super busy but need to take control of your health? Are you tired of being tired? Subscribe to my “Minimize Medications, Maximize Health Blog” and I’ll give you 7 Tips to Get Healthy in No Time absolutely FREE.