Nutrition 
Do you have questions about eating eggs when you have type 2 diabetes? We’re here to help.
Can people with type 2 diabetes eat eggs?
People with type 2 diabetes can absolutely enjoy eggs. Recent research1,2,3 confirms that eggs can be eaten as part of a healthy diet without negatively impacting diabetes or heart health, and can even help to stabilize blood sugar levels.
How many eggs can be eaten by people with type 2 diabetes?
Recent studies1,2,3 have concluded that eating up to 12 eggs per week has no impact on cholesterol, triglycerides, fasting glucose or insulin levels for people with type 2 diabetes. All of these studies include eggs as part of a healthy and nutritious diet filled with vegetables, fruit, whole grains, healthy fats and lean protein.
How many carbohydrates are in eggs?
Eggs are low in carbohydrates, with a serving of two large eggs containing only 1 gram of carb. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each. They also contain the antioxidants lutein and zeaxanthin, which help reduce the risk of developing cataracts and other eye diseases.
Eggs are a nutritious choice for people with diabetes
Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 grams of high-quality protein, making eggs an excellent choice to include at meals and snacks.
Healthy Eating with Diabetes
Food is key in managing type 2 diabetes and reducing the risk of heart disease. Most people can start by creating meals that mirror the advice in Canada’s Food Guide that recommends filling ¼ of your plate with protein-rich foods (like eggs!), ¼ of your plate with whole grains, and ½ of your plate with vegetables and fruits.
People with diabetes should receive nutrition counselling by a registered dietitian. There is no one exact diet for every person with type 2 diabetes, so dietitians work with individuals to help them develop a specific eating plan based on treatment goals, preferences and what can be sustained in the long-term. Some basic principles of a balanced diet for people with type 2 diabetes are:
- Include vegetables, fruit, whole grains, beans and lentils, eggs, and lean poultry, meat, dairy and fishmore often.
- Choose pastries, sugary drinks, refined grains, fast food, salty snacks, and processed meats lessfrequently.
- Prepare most of your meals at home using whole, unprocessed ingredients.
Eggs made easy!
These recipe options offer nutritious and delicious combinations of vegetables, whole grains and protein foods.
- Seasoned with curry paste and packed with veggies,Curried Egg Pitasare a tasty twist on the classic egg salad. Enjoy these stuffed pitas for lunch or an easy weeknight dinner. You can also serve the egg salad as a salad topper or on whole grain flatbreads.
- This cinnamon oatmeal is cooked with eggs whisked in for a tasty boost of protein. Dried fruit, nuts and seeds all make excellent toppings to add in some extra texture, flavour and nutrition.
- This Quinoa Power Bowlis topped with a poached egg for added protein, flavour and texture. Serve this meal-in-a-bowl for breakfast, lunch or dinner. Add extra veggies if you like! Shredded carrots, roasted red peppers and grilled eggplant all work great in this recipe.
We’ve got lots more recipes if you’re looking for new meal ideas!
The bottom line
Eggs are a source of high-quality protein that can play a helpful role in regulating blood sugar levels for people with diabetes. Enjoy up to 12 eggs per week as part of a nutritious diet that’s higher in vegetables, fruit, whole grains and lean protein, and lower in highly-processed food.
References
Fuller N, et al. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study-randomized weight-loss and follow-up phase. Am J Clin Nutr. 2018 Jun 1;107(6):921-931. https://www.ncbi.nlm.nih.gov/pubmed/29741558
Pourafshar S et al. Egg consumption may improve factors associated with glycemic control and insulin sensitivity in adults with pre- and type II diabetes. Food Funct. 2018 Aug 15;9(8):4469-4479. https://www.ncbi.nlm.nih.gov/pubmed/30073224
Richard C, et al. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies. Can J Diabetes. 2017 Aug;41(4):453-463. https://www.ncbi.nlm.nih.gov/pubmed/28359773
FAQs
Can people with type 2 diabetes eat eggs? People with type 2 diabetes can absolutely enjoy eggs. Recent research1,2,3 confirms that eggs can be eaten as part of a healthy diet without negatively impacting diabetes or heart health, and can even help to stabilize blood sugar levels.
How many eggs can a Type 2 diabetic eat a day? ›
How Many Eggs Can People With Type 2 Diabetes Eat? Both research and health experts indicate that individuals living with type 2 diabetes, or at risk of developing type 2 diabetes, can include between 6 - 12 eggs per week as part of an overall healthy diet. So you can enjoy up to 2 eggs, 6 times a week.
Do eggs spike blood sugar levels? ›
However, certain foods, such as leafy greens, whole grains, eggs, and nuts, will not raise it as much as others and can help lower long-term fasting glucose levels. This means these foods will not raise a person's blood sugar, also known as blood glucose. These foods may also help them avoid a blood sugar spike.
Can I eat bacon and eggs with type 2 diabetes? ›
Health benefits of eggs for type 2 diabetic patients
Eggs should be consumed in moderation and not paired with fatty cheese or bacon too often. Salsa, vegetables, and other healthy options work better with your egg-based breakfast. Be careful when choosing an egg substitute.
What are the 5 worst foods for blood sugar? ›
Top foods and drinks to avoid with diabetes
- Sweetened drinks. What do most regular sodas, fruit punches and iced teas have in common? ...
- Specialty coffee drinks. ...
- Whole milk. ...
- Hot dogs. ...
- Pre-packaged lunch meat. ...
- Sweetened cereals. ...
- Regular pancake syrup. ...
- Sherbet.
Eggs are a nutritious choice for people with diabetes
Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 grams of high-quality protein, making eggs an excellent choice to include at meals and snacks.
Are boiled eggs good for type 2 diabetes? ›
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
How to cook eggs for diabetics? ›
Choose a non-stick skillet or use a heart healthy oil to fry your over-easy egg. Poaching an egg in the microwave only takes one minute if you are pushed for time. 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.
What foods will lower blood sugar quickly? ›
5 Superfoods to Lower Your Blood Sugar
- Berries. Don't make your trip to the store fruitless. ...
- Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. ...
- Leafy greens. ...
- Non-starchy vegetables. ...
- Whole grains.
Takeaway. A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.
How can I flush sugar out of my system fast? ›
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Should diabetics eat first thing in the morning? ›
“For people with Type 1 diabetes, the pancreas does not produce insulin, therefore it's important to eat regular meals to regulate insulin dosage accordingly.” A good rule of thumb, Moyer says, is to eat within one hour of waking up. It is optimal for people with diabetes to eat carbohydrates that contains fiber.
What food has zero effect on blood sugar? ›
Foods with little impact
- Carrots. These are considered non-starchy (as are string beans, tomatoes, mushrooms, peppers, broccoli, asparagus and cauliflower) and good in a diabetes diet.
- High-fiber grains. ...
- Bran cereal. ...
- Potatoes. ...
- Cottage cheese. ...
- Lentils. ...
- Strawberries and raspberries.
Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
What two fruits should a diabetic avoid? ›
We get folate—a group of naturally occurring B vitamins known as B9 which aid in the production of red blood cells—from citrus fruits, apples, melons, and papaya. The worst fruits for people with diabetes include mango, jackfruit, banana, chikku and grapes.
Can you eat eggs while taking metformin? ›
The good news is that many of your daily favorites—like coffee, fruit, whole grains, and eggs—are fine to continue eating and drinking as part of a balanced diet with metformin. The vitamins and supplements you take are likely safe, too.
What can diabetics eat with eggs for breakfast? ›
You can elevate your everyday scrambled eggs by tossing in some low-glycemic veggies like leafy greens (kale and spinach are great options), zucchini, and bell peppers.
