Looking for a good source of protein, iron and other nutrients without breaking the bank? We look at the health benefits of eggs and how to enjoy them as part of a balanced diet. 

Eggs are a great way to feel satisfied and fuelled for the day. But there’s still some confusion around whether eggs are good or bad for us. It doesn’t help that the old myths are still holding strong, especially the one about eggs causing high cholesterol levels.    

The good news is that eggs are great for you. The official word on eggs from the Heart Foundation is that for people living with type 2 diabetes, it’s fine to enjoy up to seven eggs a week as part of a heart-healthy eating pattern.  

This includes plenty of vegetables, fruit and wholegrains, a variety of healthy protein sources (such as fish, seafood, legumes, nuts and seeds), unflavoured dairy, healthy fats and herbs and spices to flavour food instead of salts.  

Here at Diabetes WA, our dietitians are also in favour of eggs, as they are indeed low in saturated fat and provide a whole host of nutrients including top-quality protein.  

What’s more, they are affordable, easy to prepare and portable, making them a good choice if you are watching your budget, eating on the move, or both. 

Beneath the shell  

An egg is a powerhouse of nutrition.   

Eggs contain a wide range of important vitamins and minerals including selenium, iodine, vitamin B5, vitamin B2, zinc, vitamin A and Vitamin E. Two eggs also provide around 20-25 per cent of the day’s requirements for protein, folate, iron and phosphorus.   

Eggs are nutritionally unique as they are one of the few food sources that contain vitamin D, an essential vitamin needed for a wide range of bodily functions, including bone health and disease prevention.   

Many of these nutrients are commonly low in the diets of older Australians.

Eggs, therefore, are highly valuable and nutritious inclusions to your diet.  

But what about cholesterol?  

Historically, there have been some concerns that the consumption of eggs can lead to high blood cholesterol levels, and in turn, heart disease. In fact, the opposite is true.

It has been proven that eggs have little effect on cholesterol levels for most healthy people. That’s because although eggs contain cholesterol, it is now known that cholesterol from food has little effect on blood cholesterol levels. 

Actually, high blood cholesterol levels arise when you eat too much saturated fat. Eggs are very low in saturated fat and mostly contain heart-healthy, unsaturated fats – including a good amount of omega 3 – which we need to include in a balanced diet.   

Did you know?   

Eggs have the highest nutritional quality protein of all food sources.   

The protein in eggs has the highest biological value (is a measure of how well the body absorbs protein from food), of any food, including chicken and beef.   

So, feel free to enjoy eggs as part of a healthy diet. 

What’s in an egg?   

One large egg (50g) contains:  

• 257 kJ (61 calories)  

• 6.1g protein  

• 4.2 g fat, 1.1 g saturated fat  

• 0.3 g carbohydrate  

• 0.5 g fibre  

• 56 mg sodium  

Do you have a question about food and diabetes?

Call one of our friendly and award-winning diabetes educators on 1300 001 880 from Monday to Friday, 8.30am to 4.30pm, and have a chat.

Or come along to one of our free diabetes self-management programs and build your skills and confidence in managing your diabetes, your way.