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To Eat or Not to Eat Eggs?


Are eggs OK to eat if you have diabetes? Get the facts here.

Serving size: 1 large egg, hard-boiled (50 g)

Carbs: 0 g

Calories: 78

Glycemic index: n/a*

Glycemic loadn/a*


Let’s set some things straight about eggs. Experts used to recommend a daily cap on dietary cholesterol, which meant limiting eggs to one a day because of their cholesterol content. Today, the 2015 Dietary Guidelines for Americans and Canada's Food Guide actually recommend eggs as part of a healthy diet. Even so, experts still recommend limiting cholesterol to 300 milligrams per day, equal to that in about two large eggs, if you consume the yolks.

While egg whites are pure protein (hence the fitness fans’ craze for egg white omelets), yolks are also nutritious: they deliver half of an egg’s protein, along with vitamins, minerals, and plant-based compounds called phytochemicals that are protective for your eyes. All of which means you can surely keep eggs in your menu of healthy proteins, along with lean meat, poultry, fish, tofu and legumes.

Quick tip: Hard-boil eggs weekly and store them in the fridge. Pair one with a piece of fruit or a handful of whole-grain crackers for grab-and-go breakfast or snack.

*Can't be analyzed because it doesn't contain carbs.

Published on August 10, 2016.


— Compiled by Kerri-Ann Jennings, MS, RD

Reviewed by Toby Smithson, MS, RD, LDN, CDE on June 11, 2016.
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