Nutrition Powerhouse. Eggs are a nutritional powerhouse, with one egg containing 6 grams of high-quality protein, nine essential amino acids, 13 essential vitamins and minerals, all for just 70 calories. Eggs are one of the few foods that are a naturally good source of vitamin D. And there is evidence that suggests vitamin D may play a role in insulin and glucose regulation.
No Added Sugar. Eggs contain only one ingredient – “eggs.” They have no sugar or carbohydrates, which makes it easy to eat a well-rounded, healthy low carb breakfast.
Egg-cellent Source of Choline. One egg contains about 125 milligrams of choline, making it an excellent source of this essential nutrient required for life’s most basic functions, such as normal cell activity, liver function and transporting nutrients throughout the body. There is also evidence that people who eat foods rich in choline have low levels of markers of inflammation such as c-reactive protein. Inflammation is a risk factor for heart disease and type 2 diabetes.
High Quality Protein. Eggs are all natural and one of the highest quality proteins available. The high-quality protein in eggs provides steady and sustained energy because it does not cause a spike in blood sugar or insulin levels. Protein affects muscle mass, strength, and function. When eaten after exercise, protein encourages muscle tissue repair and growth.
Help Weight Loss. High-quality protein, like the protein in eggs, can help with weight loss. Research suggests that eating eggs for breakfast may help with weight loss, lower your body mass index and shrink your waist more than eating a bagel breakfast with the same number of calories. Weight loss can improve insulin sensitivity, decrease fasting glucose levels and reduce the need for diabetes medication.
Constance Brown-Riggs, MSEd, RD, CDE, CDN is a registered dietitian, certified diabetes educator, national speaker and author of The African American Guide to Living Well with Diabetes.. She is a Dannon One Yogurt Every Day Nutrition Advisor.