Deviled Eggs: A Low-Carb Delight with Moderate Glycemic Impact

Deviled eggs are a classic appetizer enjoyed at parties, gatherings, and as a protein-rich snack. These savory treats combine the nutritional benefits of eggs with flavorful seasonings. Let’s explore the glycemic impact and nutritional profile of this popular food.

Glycemic Index and Load

Deviled eggs have a moderate Glycemic Index (GI) of 50, placing them in the medium GI category. However, what makes them particularly suitable for those monitoring blood sugar is their exceptionally low Glycemic Load (GL) of just 0.54.

The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for real-world eating. With a GL below 1, deviled eggs will have minimal impact on blood glucose levels, making them suitable for most dietary approaches, including low-carb and diabetic diets.

Nutritional Breakdown

Per 100g serving, deviled eggs provide:

• Calories: 198
• Protein: 11.5g
• Fat: 15.9g
• Carbohydrates: 1.07g
• Fiber: 0g
• Sugar: 1.07g
• Net Carbs: 1.07g

Health Benefits

Deviled eggs offer several nutritional advantages:

• Protein-Rich: With 11.5g of protein per 100g serving, deviled eggs provide high-quality complete protein containing all essential amino acids.
• Extremely Low-Carb: At just over 1g of carbohydrates per serving, deviled eggs are an excellent option for ketogenic and low-carb diets.
• Nutrient-Dense: Although not reflected in the basic nutritional profile, eggs contain important nutrients like choline, vitamin B12, selenium, and vitamin D.

Dietary Considerations

While nutritious, keep these factors in mind:

• Fat Content: The 15.9g of fat per serving comes primarily from the egg yolks and added mayonnaise. While these provide satiating healthy fats, portion control is advised for those monitoring caloric intake.
• Sodium Levels: Traditional deviled egg recipes often contain salt, mustard, and other seasonings that can increase sodium content. This should be considered for those on sodium-restricted diets.
• Cholesterol: Eggs contain dietary cholesterol, though research suggests its impact on blood cholesterol may be minimal for most people.

Serving Suggestions

Enhance the nutritional profile of deviled eggs by:

• Using Greek yogurt in place of some or all of the mayonnaise to increase protein and reduce fat
• Adding chopped vegetables like bell peppers or herbs for additional nutrients
• Sprinkling with paprika, which contains antioxidants
• Serving alongside fiber-rich vegetables to create a more balanced snack

Conclusion

Deviled eggs represent an excellent low-carbohydrate food option with minimal impact on blood sugar levels. With their combination of protein, healthy fats, and negligible carbs, they can be a valuable addition to many dietary patterns, especially those focused on blood sugar management or weight control.

Their moderate glycemic index but extremely low glycemic load makes them particularly suitable for individuals with diabetes or insulin resistance who need to carefully monitor carbohydrate intake and blood glucose response.