Registered dietitian Kathy Stone weighs in on whether this complete protein is a fit for those watching their blood sugar.
Can You Eat Eggs If You Have Diabetes?
Updated on Nov. 14, 2023
Navigating a diagnosis of diabetes can be challenging, especially when figuring out exactly which foods can help maintain healthy blood sugar levels. A staple ingredient like eggs may even come into question. If you’re wondering if you can eat eggs if you have diabetes, the simple answer is yes!
“Eggs can be an excellent source of protein in a balanced diet that helps a person with diabetes stay on track with controlling their diabetes,” says Kathy Stone, MS, RD, CDCES, a certified diabetes care and education specialist. “The key aspect of any animal product—eggs, cheese, meat, fish or poultry—is that they do not have carbohydrates, which is the primary contributor to elevation of blood sugars in the diet.”
Are eggs good for people with diabetes?
Since eggs have protein and fat, they’re a healthy option for most people with diabetes to eat.
“While anything can raise blood sugar, because eggs lack carbohydrates, they are unlikely to raise blood sugar in moderation,” says Stone. “A balanced diet containing animal products for sources of protein—including eggs and egg whites—should be balanced with carbohydrates and healthy fats to achieve diabetes and cardiac goals.”
As part of a balanced diet, people with diabetes can eat eggs, whole grains like brown rice, high-fiber fruit like apples and leafy green vegetables.
Health Benefits of Eggs
Eggs are an excellent source of muscle-building protein—roughly 6 grams is in a large egg, about the equivalent of an ounce of meat, fish or poultry. Additionally, eggs contain all nine essential amino acids that the body needs daily: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
As far as vitamins and minerals, whole eggs contain vitamin A, choline (important for brain health), lutein and zeaxanthin (to help protect your eyes) and potassium. Finally, eggs are one of the foods that naturally contain vitamin D.
For anyone focused on stretching their grocery budget, at about 15 cents each, eggs are a healthy and cost-effective complete protein source.
Eggs and Cholesterol
While eggs are a higher source of cholesterol (one large egg contains 212 mg), in the context of a healthy diet, Stone says most people do not need to avoid them. And that’s good news since half the egg’s protein is in the yolk. Plus, the fat in the yolk aids in the absorption of nutrients.
Contrary to what you might have heard about eggs, many studies show that eggs may actually improve your cholesterol levels—they raise the “good” HDL cholesterol and there’s no proven connection between heart disease and egg consumption.
However, if you or your physician are worried about cholesterol, you can always reduce the number of yolks you consume. “The great news is the egg whites are virtually fat- and cholesterol-free,” Stone says.
Ways to Add More Eggs to Your Diet
Because many breakfast foods are high in carbohydrates and people are often more insulin-resistant in the morning, Stone says eggs make an excellent substitute for many traditional breakfast foods.
“For my cereal-addicted patients, I recommend an egg white omelet or two whites and one yolk with chopped veggies and whole wheat toast,” she says. “Then I advise they look at their blood sugars 90 minutes later compared to 90 minutes after their cereal breakfast. I think they will find that their sugars are significantly lower with the omelet breakfast.”
For people who don’t like hot eggs—like scrambled or over-easy—deviled eggs can be an excellent way to add protein to a salad. Egg salad is another great option any time of day.
For more ideas, check out these brunch recipes for people with diabetes.
How many eggs can people with diabetes eat a day?
“It is difficult to determine how many egg yolks to advise a person to have because it is based on their risk factors and should be evaluated in the context of their total diet,” says Stone.
A good rule of thumb may be following the American Heart Association‘s recommendation of one egg (or two egg whites). But more could be OK too, as one study found that eating 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes or type 2 diabetes.
Breakfast Ideas for People with Type 2 Diabetes
FrittataMake this frittata recipe your own by using whatever veggies you like. Spinach, mushrooms and bell peppers would add both color and flavor to every bite, but don't be afraid to get creative! —Julie Andrews, Rockford, Michigan
Frittata is similar to quiche but without the crust, which means less prep time and fewer ingredients. This veggie-packed version is a high-protein, low-carb meal that can be made with peppers, onions, spinach, kale or mushrooms—or even leftover veggies from the fridge. It has almost no carbs, so you can easily pair it with whole grain toast, fresh fruit or a slice of something sweet like berry ricotta puff pancake for a satisfying, balanced breakfast.
Classic Avocado ToastThis is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste of Home Test Kitchen
Start the day off right with creamy avocado on crispy toast. Avocado toast offers heart-healthy fats and fiber, which keep your blood sugar stable and appetite satisfied. For even more health benefits, make this breakfast with a sprouted grain bread, like Ezekiel bread.
OatmealStovetop oatmeal is a simple, healthy, tasty and customizable breakfast choice for any day of the week. All you need is old-fashioned oats, milk, water and a pinch of salt. —Julie Andrews, Rockford, Michigan
Oats are an excellent way to start your day, and there are several fun ways to customize oatmeal recipes. Try adding fruit, nuts and seasonings, or give it a fun twist by making savory oatmeal.
Hash Brown Egg CupsThey may look like muffins, but these cuties pack all your favorite rise-and-shine ingredients—eggs, hash browns and bacon—into a single-serving cup. Grab one and get munching. —Talon DiMare, Bullhead City, Arizona
This all-in-one breakfast uses a muffin tin to perfectly portion out your meal, so you know exactly what you're getting in every serving. Make a big batch with potatoes, eggs, bacon and cheese for a healthy grab-and-go breakfast. To make this one even healthier, swap in turkey bacon to reduce fat and calories.
Mean Green Smoothie BowlsThis delicious bright green smoothie bowl recipe contains powerful antioxidants. Top with cucumber slices and fresh parsley sprigs for a pretty presentation. —Laura Wilhelm, West Hollywood, California
Sneak fruits and veggies into your first meal of the day with this refreshing smoothie bowl. Each serving is packed with celery, apples, spinach and cucumbers, plus a touch of honey for sweetness. Pair it with a high-protein option like Greek yogurt or turkey breakfast sausage for a balanced meal.
Protein WafflesWe packed these waffles with protein from eggs, oats, Greek yogurt and even a little vanilla protein powder. They'll power you through the morning. —Taste of Home Test Kitchen
It feels like a special morning when waffles are on the menu! Treat yourself to this high-protein recipe made with fiber-filled oats, tangy Greek yogurt and warming spices like cinnamon.
Matcha Chia PuddingThis matcha chia pudding is quick, easy and super healthy. Combine earthy matcha green tea powder, creamy almond milk and healthy chia seeds for superfood heaven in a little package. It is gluten-free, vegan, paleo and Whole30 approved! —Abra Pappa, New York, New York
Chia pudding is the perfect meal-prep breakfast because it can be made the night before. This version is infused with matcha, maple syrup and fresh raspberries—it's like a latte and a meal in one! Meanwhile, the dish's fiber and protein content help to slowly digest carbohydrates for steady energy, all morning long.
Whole Wheat PancakesTo fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania
This recipe makes it easy to create a simple yet satisfying breakfast that won't skyrocket your blood sugar. Plus, the pancakes contain wheat germ, which contains a fatty acid that may be beneficial for insulin resistance.
Sweet Potato HashTender sweet potatoes match up with ham, eggs and zippy seasonings for an impressive breakfast. Or serve it with salad and have an easy breakfast-for-dinner meal. —Judy Armstrong, Prairieville, Louisiana
This colorful dish is made with sweet potatoes, red bell peppers and chile peppers. The veggies offer an array of antioxidants and fiber, and the eggs and ham contribute lean protein.
Keto English MuffinMake these keto English muffins easily in the microwave for a health-conscious, last-minute breakfast. Just pull out a ramekin, your favorite jelly and the toaster, and you'll have a delicious, from-scratch breakfast in no time. —Dawn Parker, Surrey, British Columbia
Traditional English muffins are made with wheat flour and can be high in carbohydrates. This keto version uses almond and coconut flour, adding a big boost in protein and fiber while reducing carbs. As a bonus, the muffins are made in the microwave for a quick and easy addition to your breakfast. Use them in your favorite breakfast sandwich recipes for a high-protein, low-carb start to your day.
Portobello Mushrooms FlorentineA fun and surprisingly hearty breakfast dish packed with flavor and richness.
—Sara Morris, Laguna Beach, California
This low-carb breakfast offers plenty of protein with fluffy eggs, and the leafy green spinach provides iron and calcium. Stuff it all into a portobello mushroom for a gorgeous presentation.
Company Fruit SaladWe first tried a cream cheese fruit salad like this at a local deli. Since I couldn't get that recipe, I started mixing up different dressings until I hit on this one. Now I make this refreshing delightful salad for every picnic and get-to-gether. It can be a snack, side dish or dessert. —Connie Osterhout, Napoleon, Ohio
This fruit-palooza is a great accompaniment to a fluffy omelet. Chock full of colorful grapes, apples and mandarin oranges, this low-calorie dish also offers an antioxidant, hydrating morning boost.
Sausage PattiesThese country-style patties are so simple to prepare. You'll never again settle for store-bought versions that are loaded with preservatives and not as good. —Bertha Bench, Mineral Wells, Texas
Savory pork sausage patties are perfect for adding protein to any meal. Serve them with a side of poached eggs and a fresh fruit parfait, or use them to make breakfast burgers. Each patty has 21 grams of blood sugar-stabilizing protein, and you can easily cut down the sodium by reducing the added salt.
Confetti Scrambled Egg PocketsThis sunny specialty is a colorful crowd-pleaser. My eight grandchildren often enjoy these egg-packed pitas for Saturday morning brunch or with a light salad for supper.
These low-sugar pita pockets are jam-packed with veggies and whole grain goodness. They contain a good amount of fiber, and eggs are a diabetes-friendly food, with high-quality protein and virtually no carbs.
Garden Veggie Egg BakeLooking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New Jersey
This high-protein, low-sugar casserole is a fantastic diabetes-friendly start to the day. Packed with lean protein from eggs and plenty of fiber-rich veggies, this dish will keep your blood sugar stable for hours.
Keto Zucchini BreadYou won't believe this nutty, cinnamony, moist and spongy zucchini bread is keto-friendly! The monk fruit gives plenty of sweetness to the loaf, emulating a flavor similar to caramel without all the sugar intake. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Traditional zucchini bread is high in carbohydrates and refined sugar, but this keto version uses some diabetes-friendly ingredient swaps. The base is made with almond flour, and the sweetness comes from monk fruit. It doubles as a low-sugar dessert if you need to satisfy your sweet tooth and get a big boost of veggies at the end of the day.
Diabetic Breakfast Ideas FAQ
What is the best breakfast for people with type 2 diabetes?
The best breakfast for someone with type 2 diabetes includes fiber-rich complex carbohydrates, protein and healthy fats to provide slow-digesting energy and prevent blood sugar spikes. Consider a garden frittata served with mashed avocado on a slice of toasted whole wheat bread or a Greek yogurt and strawberry parfait with walnuts.
What breakfast foods do not raise blood sugar?
To avoid blood sugar spikes after breakfast, eat a small serving of carbohydrates that are rich in fiber, like whole grains, berries or oats. Pair these carbs with protein and healthy fats to help slow down their digestion and keep your energy steady.
Are oatmeal and eggs good for people with diabetes?
Oatmeal and eggs can be healthy options for people with diabetes if they're eaten with portion size in mind and are paired with other foods to create a balance of protein, carbohydrates and fats. Eggs pair well with fruit or starchy vegetables like sweet potatoes, while a small serving of oatmeal can be combined with protein-rich foods like no-sugar-added Greek yogurt, turkey sausage or eggs for a balanced meal.
