It’s no secret that people with type 2 diabetes aren’t living their best life and because diabetes is on the rise for pretty much every age group…Finding ways to prevent it has become increasingly important and obviously one of the best ways to do that…Is through the use of nutrition. Now eggs…as nutritious as they are have gotten a bad rap for the past several years due to their high cholesterol content…
Experts have been telling us for years that foods containing high cholesterol put you at risk for things like heart disease and that they can increase your chances of developing type 2 diabetes.
However, as it turns out, that’s not necessarily the case.
See, nutritious sources of cholesterol and saturated fat are NOT bad for us. In fact, new research shows that eggs may in fact help us lower our risk of type 2 diabetes.
In a study done at the University of Eastern Finland and published in the American Journal of Clinical Nutrition…
Researchers performed a survey looking at the diets of around 2,400 test subjects between the ages of 42 and 60. They followed these people for close to 20 years and noted which of them ultimately developed type 2 diabetes. And what they found was somewhat surprising…
People who ate eggs an average of 4 times per week…had a 37% lower risk of developing diabetes when compared to people who only ate eggs only 1 time per week.
Overall, the research team linked eating eggs to lower blood sugar. And what’s important to keep in mind is that one component of food, for example it’s cholesterol levels, doesn’t necessarily characterize its nutritional value.
Said another way…
Eggs are a naturally occurring whole food and because they’re from nature they have a complex nutritional makeup. Which may explain their effect on lowering blood sugar and regardless of what you’ve been told…
Saturated Fat is NOT Public Enemy #1.
Over the years both saturated fat AND cholesterol have been demonized by the media. So everyone assumes that in order to be healthy they need to avoid them. However, if you look at the most recent clinical studies…
There’s actually no evidence of a connection between saturated fats and heart disease. In one review of the literature done at the University of Cambridge in England researchers reviewed 72 studies from 18 countries with a total of over 600,000 people around the world. And they found no link between saturated fats and heart disease.
It was in sharp contrast to what we’ve been told. Anyway, let’s jump back to type 2 diabetes and look at a study done by Lund University in Sweden.
In this study, researchers surveyed the diets of approximately 27,000 people between the ages of 45 and 74…And they followed them for a period of 20 years. What they found is that those who ate the most high fat dairy had a 23% lower risk of developing type 2 diabetes.
In summary, the authors suggested that we not focus solely on fat but instead consider the types of foods we eat.
And that brings me back to eggs.
Now the truth is, eggs may actually fall into the category of being a superfood. One egg contains six grams of protein, and all 9 essential amino acids.
Plus it contains vitamin A, B-vitamins including vitamin B12 and choline as well as vitamins D and E. Eggs also contain minerals like phosphorus, iodine and selenium too. And new research suggests that eating eggs can actually raise your good HDL cholesterol…
In a study performed by the University of Connecticut 17 volunteers, who ate eggs daily for 12 weeks had favorable shifts in HDL composition.
But don’t run out and buy a dozen eggs quite yet…
See while eggs are pretty amazing thanks to their powerful nutritional content…Not all eggs are created equal. Your typical factory farmed eggs coming from caged chickens can be pretty sketchy.
Not to mention, these types of eggs are as much as 25 times more likely to have salmonella than those that come from free range chickens. Chickens raised in these types of conditions are typically fed a diet of GMO grains…
Which by the way is NOT their natural diet. Free range hens raised for egg-laying are allowed to roam free like they’re supposed to and eat their natural diet. This leads to a much healthier egg with much higher nutritional content. For example, researchers have found that eggs from free range chickens have as much as 200 times the amount of vitamin E than those from caged chickens.
And it’s not just chicken eggs either.
Other types of eggs can also be extremely healthy. Just make sure they’re from birds raised in their natural environment and allowed to eat their normal diet. And when it comes to type 2 diabetes…
A healthy lifestyle is just as important. Now, while more research is still needed on the whole eggs and diabetes connection…So far things look very promising. Eggs are VERY nutritious and make a great addition to a healthy low carb breakfast. Plus, for the most part eggs aren’t that expensive — even the organic free range eggs are reasonable.
And when it comes to diabetes or any other chronic health condition the trick is to stick with nutritious whole foods. Stay away from processed foods and don’t be afraid of saturated fat from real food sources…
Get plenty of fruits and veggies…Exercise regularly and get plenty of sleep. Even if you don't have diabetes, supporting a healthy blood sugar is absolutely critical for weight loss, energy and a healthy metabolism.
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