Egg, Whole, Cooked: A Comprehensive Glycemic Guide
Eggs are a nutritional powerhouse and a staple in many diets around the world. Let’s explore the glycemic impact and nutritional profile of whole cooked eggs.
Glycemic Index and Load
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- Glycemic Index: 50 (medium GI)
- Glycemic Load: 0.46 (very low)
While eggs have a moderate glycemic index of 50, their extremely low glycemic load of 0.46 makes them an excellent food choice for blood sugar management. This low glycemic load is due to the minimal carbohydrate content in eggs.
Nutritional Profile (per 100g serving)
- Calories: 176
- Protein: 11.8g
- Fat: 13.9g
- Carbohydrate: 0.92g
- Fiber: 0g
- Sugar: 0.19g
- Net Carbs: 0.92g
Why Eggs Are Great for Blood Sugar Control
Eggs are particularly beneficial for those monitoring their blood glucose levels for several reasons:
- The extremely low carbohydrate content (less than 1g per 100g serving) means minimal impact on blood sugar
- High protein content (11.8g) helps promote satiety and reduces cravings
- The healthy fats slow down digestion, further reducing potential blood sugar spikes
Incorporating Eggs Into a Low-GI Diet
There are numerous ways to enjoy eggs while maintaining stable blood sugar levels:
- Boiled or poached eggs make an excellent protein-rich breakfast
- Add scrambled eggs to a vegetable-packed omelet for additional fiber
- Hard-boiled eggs serve as convenient, portable snacks
- Combine eggs with other low-GI foods like avocados or leafy greens
Bottom Line
With their impressive protein content, minimal carbohydrates, and very low glycemic load, eggs are an excellent choice for anyone following a low-glycemic eating plan. Their versatility in cooking makes them easy to incorporate into various meals throughout the day, helping to maintain stable blood sugar levels while providing essential nutrients.
Remember that while the cooking method doesn’t significantly alter the glycemic impact of eggs, adding high-carbohydrate ingredients to egg dishes (like potatoes in a breakfast hash) will affect the overall glycemic load of your meal.