Diabetics are constantly looking for foods that help them maintain stable blood sugar levels, and eggs are among the options that can be included in the diet, due to their low carbohydrate content and contain protein and fat.
What happens to blood sugar when you eat eggs daily?
According to the Very Well Health website, all the foods you eat eventually turn into glucose, which is the main source of energy in your body. However, an increase in glucose does not always mean an increase in energy, but rather it may cause blood sugar levels to increase in a way that may cause health problems.
Foods low in simple carbohydrates and sugars can be eaten without causing a sharp rise in blood glucose levels. Eggs are classified into this category.
A large egg contains about 6.2 grams of protein, 5 grams of fat, and only about half a gram of carbohydrates.
Thanks to this composition, eggs provide more stable energy, compared to foods rich in sugars and simple carbohydrates, which can lead to a rapid rise in sugar levels followed by a decrease in energy.
What does one egg contain?
Most of the fat content of an egg is concentrated in the yolk, while the egg white contains a very small amount of fat.
The nutritional value of eggs is not limited to protein and fat, as the egg yolk contains a large group of vitamins and minerals, and almost all vitamins except vitamin C.
Eggs also contain omega-3 fatty acids, which are fats that are involved in multiple vital functions within the body.
What do studies say about eating eggs?
Research indicates varying results regarding the ideal amount of eggs to eat, but most studies consider eggs to be an appropriate dietary choice for most people.
Some studies have also found an association between eating eggs and improving blood sugar levels during fasting, with a limited or no clear effect on the risk of cardiovascular disease associated with the fats found in eggs.
These results indicate the possibility of including eggs in a balanced diet, taking into account the person’s general health condition and the nature of his entire diet.
Are eggs suitable for diabetics?
Eggs can be part of the diet for diabetics, as the various diets recommended by the American Diabetes Association include them as food options, with the exception of strict vegetarian diets that exclude animal products.
But eating eggs alone does not determine the suitability of the meal for a diabetic patient, as the rest of the meal components must be considered, especially the sources of carbohydrates, sugars and fats.
Glycemic index of eggs
The glycemic index is used to measure how foods containing carbohydrates affect blood sugar levels.
Foods with a glycemic index of 55 or less are classified as low-impact foods on blood sugar. Examples include eggs, almonds, apples, blueberries, broccoli, lentils, unsweetened oats, olives, and zucchini.
Foods with an average index, which ranges from 56 to 69, include bananas, brown rice, grapes, pineapple, potatoes and whole wheat.
While foods with a high index, which is 70 or more, include some foods rich in carbohydrates and simple sugars, such as white bread, white rice, soft drinks, corn grains, and some types of pasta made from white flour.
Are eggs suitable for all diabetics?
Although eggs can be included in the diet for diabetics, nutritional needs vary from one person to another, especially for people who suffer from diseases or other health conditions.
Therefore, it is preferable for a diabetic patient to determine the appropriate amount of eggs and the rest of the components of his diet, in cooperation with a doctor or nutritionist, in accordance with his health condition and his sugar levels.
At a time when research is increasing on ways to slow aging and live a longer, healthier life, an aging scientist proposes a just 5-day diet that may help people live longer.
The British newspaper "The Telegraph" quoted Dr. Valter Longo, a professor of gerontology and biological sciences at the University of Southern California, who has been studying aging for four decades, as saying that he believes that the "fasting mimicking diet" (FMD) that he invented, which lasts for five days, is the key to achieving healthy, disease-free aging and prolonging life.
What is a “fasting mimicking diet”?
The regimen aims to mimic some of the effects of water fasting, while allowing for limited amounts of food.
The diet begins with about 1,100 calories on the first day, then decreases to about 700 calories per day from the second to the fifth day.
The diet does not depend only on reducing calories, but also includes low amounts of protein and carbohydrates, as Longo believes that excessive amounts of proteins and carbohydrates may hinder fasting responses.
What does a person eat during the five days?
Longo took inspiration from the diets associated with regions such as the Mediterranean basin, Japan's Okinawa region, and California's Lomé Linda, areas known as "blue zones" where people live longer.
The foods mainly consist of:
* Soup.
* Nuts.
* Olives.
*Vegetables.
* Some snacks made from plant-based ingredients.
* Orange or lemon flavored drinks for breakfast.
* Herbal tea, avoiding caffeine.
* Daily nutritional supplement.
Longo advises keeping food intake within a period of time not exceeding 12 hours a day, leaving about 3 hours without food before bed.
For healthy people, he suggests following this diet two to four times a year, while he indicates that people who are overweight may follow it more frequently, depending on the assessment of their condition.
What do studies say about its benefits?
The idea for the system was based on research that Longo began decades ago with experiments on yeast that suggested that food deprivation could push organisms into a biological state associated with resistance to aging.
In a study published in 2021, his team tested the system on mice that ate a diet high in sugar and fat. This led to weight gain, a decline in some health indicators, and a shortened lifespan. After subjecting the mice to monthly courses of the fasting-mimicking regimen, their blood sugar, cholesterol, and insulin resistance levels improved.
After animal testing, the system was tested in more than 40 clinical trials.
A study published in 2024 also found that people who followed the diet once a month for 3 months saw a reduced risk of developing type 2 diabetes, a reduction in abdominal and liver fat, and an improvement in immune system function.
The study also indicated a decrease in the so-called biological age by about two and a half years, which is a measure used to estimate how efficiently cells and tissues work.
Additional tips for a longer, healthier life
In addition to the regimen that mimics fasting, Longo offers a set of dietary and daily habits that he believes help improve health as we age:
Eat a healthy breakfast
Longo recommends eating whole-grain bread with nut butter, along with high-fiber fruit such as apples.
Skip lunch if you are overweight
“I rarely eat lunch,” Longo says. “In general, it's not a good idea to skip meals, but if I don't skip this meal, I gain weight.”
Choose healthy snacks
The gerontology professor advises drinking tea and eating fruits such as watermelon, peaches, and blueberries in the afternoon.
Pay attention to a nutritious dinner
Longo recommends eating a large bowl of vegetable and legume soup with a portion of pasta for dinner.
Limit food intake to 12 hours
Longo says he usually eats between 9 a.m. and 9 p.m., avoiding food during the three hours before bed.
Get enough sleep
Longo says that he sleeps about 8 hours a day, and prefers that the bedroom be dark and at a temperature of about 19 to 20 degrees Celsius, while avoiding exposure to phones three hours before sleep.
Do not keep unhealthy foods at home
Long advises avoiding buying unhealthy foods and keeping them at home so that they are not permanently available, while allowing them to be eaten occasionally.
Reducing consumption of ultra-processed foods can have a noticeable impact on mental health, a new study suggests.
Researchers at the University of California, San Francisco, found that reducing intake of ultra-processed foods can significantly improve depression and may even lead to a modest improvement in anxiety. The study was published in the journal JAMA on September 23.
Ultra-processed foods are products that contain chemical preservatives, emulsifiers such as hydrogenated oils, sweeteners such as high fructose corn syrup, and artificial colors and flavors. These foods include soft drinks, pre-packaged snacks, such as potato chips, biscuits, crackers, and candy, pre-packaged macaroni and cheese, frozen and ready-to-eat meals, deli meats, dried meats, and sausages.
This study, which included 20 participants, is believed to be the first to compare depression symptoms in people before and after they moved from their usual diet rich in ultra-processed foods to healthier foods.
Dr. Andrew Crystal, the study's lead researcher and professor of psychiatry and neurology at the University of California, San Francisco, told Newsweek that previous studies have found that increased consumption of ultra-processed foods is associated with a higher risk of depression, but none of them has determined the effect of reducing intake of these foods on depression.
He added that the study “aimed to demonstrate the possibility of applying a set of methods to measure and reduce the consumption of ultra-processed foods and participants’ acceptance of them, as a basis for future studies.” This means that it was conducted “preliminarily” and on a small sample, but he added that the team is “very interested” in seeing whether it can reach the same results in a larger group of participants.
"This early study suggests that reducing ultra-processed foods is safe and feasible, and may be associated with improved mood, but it is a first step, and it is encouraging that other studies will follow," Dr. Uma Naidu, director of the Division of Nutritional and Metabolic Psychiatry at Massachusetts General Hospital, told Newsweek.
What did the study find?
The study found that participants who reduced their consumption of ultra-processed foods by 85 percent saw significant improvements in their mental health, as measured by three different measures of depression.
For the first measure, the Montgomery-Asberg Depression Rating Scale (MADRS), reducing intake of ultra-processed foods reduced depression scores by 63 percent. The other two scales, the Patient Health Questionnaire-9 (PHQ-9) and the Quick Inventory of Depressive Symptoms (QIDS); Their depression scores decreased by about 60 percent in each of them.
Nicole Avena, a professor of neuroscience at the Icahn School of Medicine at Mount Sinai Hospital, told Newsweek that the findings add to "a growing body of research linking the consumption of ultra-processed foods to poorer mental health, including depression and anxiety."
She added that since it's still just an association, "we can't say that ultra-processed foods alone cause depression; “People with mood problems may also be more likely to eat these foods, but this pattern is repeated in different populations and different research designs, and at this stage it is difficult to ignore.”
How can ultra-processed foods affect mental health?
Crystal said it's still not clear why eating ultra-processed foods affects mental health, but possibilities may include "higher macronutrient content, such as sugar and fat, the effects of high calorie intake, and ingestion of contaminants resulting from processing or additives, such as preservatives, artificial colors and flavors, thickeners, emulsifiers, acidity regulators, stabilizers, and moisture retainers."
One possible factor is that ultra-processed foods are “designed to be highly palatable,” Avena said, noting that her lab’s research at Princeton University has shown that “intermittent exposure to sugar can alter the brain’s reward system, including dopamine, in ways similar to what we see with addictive drugs, such as binging, cravings, and withdrawal symptoms.”
“Over time, this can lead to cycles of overeating, cravings, and low mood when food is not available,” she added.
Fluctuations in blood sugar levels caused by these foods can lead to “rapid rises and falls in blood sugar, which may affect energy, irritability, and mood.”
Avena also noted that diets high in ultra-processed foods “are associated with chronic low-grade inflammation, which has in turn been linked to depression,” and that these foods are “low in fiber and often contain additives, such as emulsifiers and artificial sweeteners, that can disrupt the gut microbiome and intestinal lining.” The intestine communicates directly with the brain, and changes in it can affect mood.
Another possible factor could be nutrient displacement, she said. She added: “When ultra-processed foods make up a large part of the diet, they replace foods that support brain health, such as omega-3 fatty acids, B vitamins, fiber, and polyphenols.”
Although these are potential pathways, they are “largely derived from observational, pre-clinical and mechanistic studies,” Naidu said, adding that “a direct causal and mechanistic link has not been proven in humans.”
What should be done?
“People don't need to be perfect,” Avena said, when it comes to reducing consumption of ultra-processed foods. “Small, consistent changes, such as cooking more at home, choosing whole or minimally processed foods, and cutting back on sweetened beverages, can make a tangible difference,” she added.
Alyssa Moran, deputy director of the Center for Food and Nutrition Policy at the University of Pennsylvania, told Newsweek that finding the time and energy to prepare food at home can be "very difficult, especially for people with depression," so "cooking healthy, nutritious meals is one of the things you can do to support your loved ones who are suffering from depression."
Moran added that the allure of ultra-processed foods can also make changing diet difficult, which is part of the reason that “simply making healthy foods, such as fresh produce, more available or less expensive leads to only limited change in dietary patterns.” Reducing the production and availability of these foods, along with taxing them and subsidizing fresh produce, may be more effective, she said.
