One experiment showed that when eating 2 eggs at breakfast instead of banh mi/cookie, participants had lower blood sugar and insulin after eating, increased satiety, and significantly reduced energy expenditure for the whole day.
The egg group had lower blood sugar AUC and lower ghrelin (fought hormone) levels than the vitamin banh mi group.
Research from the University of British Columbia shows that in people with type 2 diabetes, eating a low-starch - high-fat breakfast, for example, omelet eggs, helps prevent large fluctuations in morning blood sugar and improves blood sugar control throughout the day.
Egg breakfast - although combined with fat, does not increase glucose after eating in healthy people. This shows that eggs are a safe source of protein for blood sugar.
Eating eggs every day (1-2 fruits) can improve fasting blood sugar in people with diabetes or prediabetes without worsening cardiovascular markers.
Although there are notes for people with lipid disorders, most people with diabetes can benefit from eggs when consumed in moderation.
Suggested breakfast recipe combined with eggs to stabilize blood sugar:
Omelet eggs, green vegetables, butter
Combine 2 eggs, spinach or kale, add a few slices of butter. Protein + fat + fiber helps stabilize sugar.
Boiled eggs, whole-wheat banh mi, avocado
An egg + 1 slice of whole-wheat phien mi + 1⁄4 avocado. Helps you feel full longer, control sugar levels.
Egg and grain salad
Boil 2 eggs, slice and mix with lettuce, cucumber, sunflower seeds. Fiber and protein work well with eggs.
max max, mushroom, bell pepper
2 melted eggs, stir-fried with mushrooms and bell peppers, served with whole-wheat banh mi. It is both delicious and helps control sugar.
Some studies have shown that eating ≥7 eggs/week can increase the risk of diabetes, while 1-2 fruits/day are safe and beneficial.
Avoid combining with sugary foods: For example, cakes and sugary juices will increase the GI of meals, reducing the benefits of eggs.
Prioritize the flow of healthy fats and fiber: Helps slow down sugar absorption and increase satiety.
Combine healthy habits: Relaxation, adequate sleep, and exercise all help control blood sugar more effectively.
