To eat or not to eat?

鸡蛋是一种多功能的食物，也是蛋白质的重要​​来源。

The美国糖尿病协会认为鸡蛋是患有人的绝佳选择糖尿病。这主要是因为一个大鸡蛋含有大约一克的碳水化合物，因此认为它们不会增加血糖。

Eggs are high in cholesterol, though. One large egg contains nearly 200 mg of cholesterol, but whether or not this negatively affects the body is debatable.

Monitoring your cholesterol is important if you have diabetes because diabetes is a risk factor forcardiovascular disease。

High levels of cholesterol in the bloodstream also raise the risk of developing cardiovascular disease. But dietary intake of cholesterol doesn’t have as profound an effect on blood levels as was once thought. So, it’s important for anyone with diabetes to be aware of and minimize other heart disease risks.

整个鸡蛋含有约7克蛋白质。卵也是钾的极好来源，可支持神经和肌肉健康。钾也有助于平衡体内的钠水平，从而改善您的心血管健康。

Eggs have many nutrients, such as lutein and choline. Lutein protects you against disease, and choline is thought to improve brain health. Egg yolks contain biotin, which is important for healthy hair, skin, and nails, as well as insulin production.

Eggs from chickens that roam on pastures are high in omega-3s, which are beneficial fats for people with diabetes.

Eggs are easy on the waistline, too. One large egg has only about 75 calories and 5 grams of fat —a mere 1.6 grams of which are saturated fat. Eggs are versatile and can be prepared in different ways to suit your tastes.

通过混合西红柿，菠菜或其他蔬菜，您可以使本来已经健康的食物更好。这是对糖尿病患者的更多好早餐想法。

As healthy as they are in so many ways, eggs should be consumed in moderation.

鸡蛋几年前的说唱不好，因为它们被认为太高了cholesterol成为健康饮食的一部分。从那以后很多事情改变了。饮食中胆固醇与人的总血液胆固醇计数有关的作用似乎比以前想象的要小。

Family history may have much more to do with your cholesterol levels than how much dietary cholesterol is in your food. The bigger threat to your cholesterol levels is food that is high in trans fats and saturated fats.Learn more about the effects of high cholesterol on your body.

如果您患有糖尿病，鸡蛋仍然不应过量食用。电流建议表明糖尿病患者每天应消耗不超过200毫克（MG）的胆固醇。

Someone without diabetes or heart health concerns may consume up to 300 mg per day. One large egg has about 186 mg of cholesterol. There isn’t much room for other dietary cholesterol once that egg is eaten.

Research suggests that high levels of egg consumption may raise the risk of developing type 2 diabetes and heart disease. While the connection isn’t clear, researchers believe that excessive cholesterol intake, when it comes from animal foods, may increase those risks.

由于所有胆固醇都在蛋黄中，因此您可以吃蛋清，而不必担心它们如何影响您的日常胆固醇消费。

许多餐馆提供蛋白替代whole eggs in their dishes. You can also buy cholesterol-free egg substitutes in the stores that are made with egg whites.

但是请记住，蛋黄也是一些关键鸡蛋营养素的独家住所。例如，卵中的几乎所有维生素A都位于蛋黄中。对于大多数胆碱，omega-3和鸡蛋中的钙也是如此。

如果您患有糖尿病，则应将鸡蛋消耗限制在每周三个。如果您只吃蛋清，您会感到更舒服。

但是请小心，您用鸡蛋吃什么。如果用黄油或不健康的食用油油炸，一种相对无害和健康的鸡蛋可以使其健康。

在微波炉中偷猎鸡蛋只需要一分钟，而不需要任何额外的脂肪。同样，不要经常用高脂，高钠培根或香肠食用鸡蛋。

A hard-boiled egg is a handy high-protein snack if you have diabetes. The protein will help keep you full without affecting your blood sugar. Protein not only slows digestion, it also slows glucose absorption. This is very helpful if you have diabetes.

对于任何糖尿病的人来说，每顿饭和偶尔的零食都有瘦蛋白质。

就像您了解各种食物的碳水化合物和糖含量一样，您还应该注意食物中的胆固醇水平和饱和脂肪。

If that means swapping out some whole eggs for egg whites or a plant protein like tofu, well, that’s just a wise way to enjoy protein and keep your health risks to a minimum.

Daily diabetes tip

  • Scrambled? Poached? Hard-boiled? However you like your eggs prepared, try to eat up to three of these versatile wonders each week to take advantage of their protein and carbohydrate benefits. Remember, the healthier the hen, the healthier the egg. Aim for eggs from organic, pastured, or free-roaming hens for an increase in heart-healthy omega-3 fats. If you’re concerned about cholesterol, lower your intake or use egg whites.