Egg, Whole, Baked, Fat Added: A Low Glycemic Option
When it comes to nutritious foods with minimal impact on blood sugar, baked whole eggs with added fat stand out as an excellent choice. Let’s explore the glycemic properties and nutritional benefits of this versatile food.
Glycemic Profile
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Baked whole eggs with added fat have a moderate Glycemic Index (GI) of 50, placing them in the medium GI category. However, what makes them especially blood-sugar friendly is their extremely low Glycemic Load (GL) of just 0.46.
The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for predicting blood glucose response. With a GL under 1, baked eggs have a negligible impact on blood sugar levels, making them suitable for:
- People with diabetes
- Those following low-carb or ketogenic diets
- Anyone monitoring their blood glucose levels
- People looking to avoid blood sugar spikes
Nutritional Breakdown
A 100g serving of baked whole eggs with added fat provides:
- Calories: 185
- Protein: 11.6g
- Fat: 15g
- Carbohydrates: 0.91g
- Fiber: 0g
- Sugar: 0.2g
- Net Carbs: 0.91g
Why Baked Eggs Are a Smart Choice
The extremely low carbohydrate content (less than 1 gram per 100g serving) is what gives baked eggs with added fat their remarkably low glycemic load. This makes them an excellent option for maintaining stable blood sugar levels.
Additionally, the high protein content (11.6g) helps promote satiety and supports muscle maintenance, while the 15g of fat provides essential fatty acids and helps with the absorption of fat-soluble vitamins.
Incorporating Baked Eggs into Your Diet
There are numerous delicious ways to enjoy baked eggs with added fat:
- Breakfast casseroles with added vegetables
- Baked egg cups in muffin tins
- Shakshuka (eggs baked in tomato sauce)
- Baked avocado eggs
- Egg bakes with herbs and spices
Bottom Line
With their moderate glycemic index but extremely low glycemic load, baked whole eggs with added fat are an excellent choice for anyone looking to maintain stable blood sugar levels while enjoying a nutritious, protein-rich food. The minimal carbohydrate content (0.91g per 100g serving) combined with satisfying protein and healthy fats makes this a smart addition to a balanced diet.
Whether you’re managing diabetes, following a low-carb eating plan, or simply looking for nutritious meal options, baked eggs deserve a place in your regular menu rotation.