The American Egg Board (yes, that’s a thing), made a brilliant jingle in 1976 to convince people to eat eggs for breakfast. You know the one. Yup! “The Incredible Edible Egg.” It’s pretty egg-citing to see all the benefits of consuming eggs for breakfast, and the science is so strong, it can’t be egg-nored. We’ll go over my five favorite reasons for type 2 diabetics to eat eggs for breakfast.
Top 5 Reasons To Eat Eggs For Breakfast
1. Eggs contain zero carbohydrates
That’s right, zero carbs and no sugar. That means that eggs are made up of fats and protein. This is great for your macros pie chart, where you want your carbohydrates slice to be as small as possible. If you follow the ketogenic diet (aka “keto”), or know of any keto-fantic, you’ll know that eggs are a staple for breakfast. They love eggs, bacon, and avocado.
2. Eggs help you feel fuller longer
When I eat a granola bar, toast, or cereal for breakfast, I’ve noticed that a few different things happen. First, I get kinda snacky by mid-morning. I’ll be tempted to grab a candy bar, a sugary drink such as gatorade or cherry pepsi, or if I don’t have anything on hand, I get a little hangry. Secondly, when lunchtime finally comes, I’ll be tempted to stop at a fast food joint because “I can’t take it anymore.” Who wants to have to actually MAKE lunch while their hungry? I sure don’t.
There was a study done on overweight women. One group had eggs for breakfast while the other group had bagels. The women who had eggs for breakfast consumed a significantly less amount of calories the rest of the day. This confirms the observations about my own eating habits- that I snack less when I have eggs for breakfast.
3. Eggs help prevent macular degeneration
I wouldn’t be a good optometrist if I failed to bring up this point! Eggs contain lutein and zeaxanthin, which are the two main nutrients that help protect your macula against disease.
Side note, wearing sunglasses with UV protection also helps protect your eyes against macular degeneration- and cataracts too!
4. Eggs raise the “good” cholesterol, HDL
Mini biology lesson. Lipoproteins= Lipo (fat) and proteins. LDL (Low Density Lipoproteins) is “bad” cholesterol, and HDL (High Density Lipoproteins) is “good” cholesterol. In school, I remembered that you want low levels of low density and higher levels of high density.
HDL (and some LDL) is needed for proper brain function, among other things. Your liver can make cholesterol, so if you don’t consume enough in your diet, your liver can make up the difference. So help your liver out by letting it do other things for your body, and eat eggs for breakfast!
5. Eggs have the perfect ratio of the amino acids we need
Protein is made up of amino acids. Eggs contain all the essential amino acids. An “essential” amino acid is one that can’t be made by our bodies, so we HAVE to get it from our diet. If that isn’t convincing enough, the essential amino acids that are in eggs just so happen to be in the right ratios, so our bodies can make full use of the protein part of eggs. How’s that for egg-cellence!
Studies show that eating three whole eggs per day is perfectly safe.
Eggs are relatively inexpensive. If you look at other high protein foods that contain all essential amino acids, eggs are actually quite budget friendly. Even free range eggs are easy on the wallet! And if you have friends who raise chickens- even better! Way to shop local!
Make Eggs a Normal Part Of Your Daily Breakfast
So, as you can see, they are egg-sactly what you need in the morning! You don’t have to get egg-stravagant in the way you cook eggs for breakfast. A little milk for scrambled eggs, and maybe a little salt and pepper to taste, and you’re good to go. So let’s get cracking!
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