Breakfast is considered the most important meal of the day… And for a good reason!
The first meal of the day breaks your nightly fast... replenishing your glucose supply.
BUT… For diabetics, breakfast is that much MORE
crucial... In fact, research shows that skipping breakfast
actually increases your risk of diabetes. So, what’s your choice in the morning? Do
you scramble up a few eggs or do you love that bowl of oatmeal?
AND what if we tell you one of these actually has ZERO effect on your blood sugar levels?
OR that one has TRIPLE the number of calories as the other one?
In this video, we’re going to dive headfirst into everything you’ll want to know about
eggs and oatmeal… as well as which is better for blood sugar balance.
But before we get there… Give this video a LIKE.
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We’re Diabetics Talk, and we’re here to help you fight and manage diabetes in the
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NOW, LET’S TALK EGGS. In the classic American breakfast… eggs
are a staple! There are omelets, scrambled eggs, boiled
eggs, fried eggs, and more! And humans have actually been eating eggs
for quite some time! Ancient Chinese and Egyptian records show
that humans domesticated fowls and used their eggs for consumption since about 1400 B.C.E.
From there, humans domesticated a wide variety of birds until they landed on the chicken
which is where most of our present-day eggs come from.
Inevitably, in different places across the globe, you can find different types of bird
eggs. For the sake of this video, we’re going
to primarily be talking about chicken eggs. So, what’s in an egg?
A single egg contains: * 6% of your daily vitamin A
* 5% of your daily folate * 9% of your daily vitamin B12
* 7% of your daily vitamin B5 * 15% of your daily vitamin B2
* 9% of your daily phosphorous * 22% of your daily selenium
But that’s not all… Eggs also contain vitamin D, vitamin B6, vitamin
E, vitamin K, calcium, and zinc. One egg is only about 77 calories and includes
6 grams of protein and 5 grams of healthy fats.
But what are the HEALTH BENEFITS? Here’s 5!
1. Eggs raise good cholesterol levels. Alright, so in the past, you may have been
told eggs are a no-go when it comes to your cholesterol levels.
Well, we’ve got news for you. While eggs are high in cholesterol, research
shows they actually don’t have a negative impact on blood cholesterol levels.
In fact, eggs actually help raise High-Density Lipoproteins, which are good cholesterol!
So-called “good” cholesterol works by bringing “bad” cholesterol back to the
liver so that it can be properly eliminated from the body.
And this brings us to our next benefit... 2. Eggs might reduce your risk of heart disease.
While in the past eggs were associated with heart disease, recent research has turned
all of this around. Studies show that eating one egg a day is
NOT linked to an increased risk of coronary heart disease or stroke.
And yes, some studies have shown this differently. But still, eggs were not directly linked with
a higher risk of heart disease… Or at least, researchers couldn’t find a direct link.
This is GREAT news for egg-lovers! 3. Eggs also contribute to improved eye health.
As we age, our eyesight tends to get worse. Now, this isn’t only bad for our vision
capabilities... But also for our bank accounts! So, what’s the deal with eggs and eyesight?
Well, eggs contain POWERFUL antioxidants called lutein and zeaxanthin.
These antioxidants may reduce your risk of cataracts and macular degeneration.
Additionally, eggs are high in Vitamin A and Vitamin A deficiencies actually contribute
to blindness by making the cornea portion of the eye VERY dry.
So, if you’re worried about your eyesight… eggs might be a GREAT food choice to include
in your regular diet. 4. Eggs are an excellent source of protein.
A lot of people don’t eat ENOUGH protein. But protein is essential for the regeneration
and repair of the body’s tissues and cells. One egg contains about 6 grams of protein.
So, why is this such a great source of it? Eggs have all of the amino acids in perfect
ratios. This means your body is getting all the types
of protein it needs in almost one bite! And getting enough protein with the right
kinds of amino acids is SO important… Eating adequate protein contributes to a higher
metabolism, increased muscle mass, improved bone health, and so much more.
Need we say more? 5. Eggs may contribute to healthy weight loss.
With a high amount of protein, eggs are an INCREDIBLY filling food.
In fact, one study compared what happened when a group of men ate bagels versus eggs
for breakfast. The results?
They actually ate FEWER calories over the next 36 hours.
This means that eggs could play a major role in a sustainable weight loss diet.
Add them in, and you might not need to snack as much later!
WHAT ABOUT DIABETICS? What role do eggs play in blood sugar balance?
Eggs are rated ZERO on the glycemic index scale.
This means they don’t have an impact on your blood sugar control.
In fact, because they are jam-packed with protein, they might actually help you balance
your blood sugar alongside more impactful carbs.
IN CONCLUSION… Eggs are one of the BEST breakfast options
for diabetics. So, Have some eggs with a side of potatoes.
Or mix up a veggie omelet! NOW... Let’s take a time OAT and dig into
some good ol’ oatmeal. But before we get into it… Let’s get you
those two free gifts! Our free book, 10 Incredible Foods That Reduce
Blood Sugar… offers up tons of insights about what types of foods you should eat to
manage and fight diabetes. In The Scary Truth About Sugar, you’ll discover
what you need to know about sugar and how it impacts your health and body.
Click the link in the description below to grab these two AMAZING gifts!
Now, let’s get back to oatmeal! Oats aren’t exactly a new phenomenon.
Humans have been consuming delicious oats for thousands of years!
But the debate goes on about exactly where along the way oatmeal came into existence.
Experts theorize that it originated somewhere in Western Asia.
Oats also were popular in Scotland during the 15th century.
Today, oatmeal is a standard breakfast and snack across the world.
As a gluten-free grain, oats are HIGHLY nutritious, containing significant amounts of:
* Manganese * Phosphorous
* Magnesium * Copper
* Zinc * Iron
* Folate * Vitamin B1
* And Vitamin B5 Oats also contain smaller amounts of:
* Calcium * Potassium
* Vitamin B6 * And Vitamin B3
With a half cup of oatmeal, you get 13 grams of protein, 51 grams of carbs, and 5 grams
of fat, along with about 300 calories. So… What are the HEALTH BENEFITS OF OATMEAL?
1. Oatmeal is high in antioxidants. Antioxidants are SO important.
They help protect the body from harm caused by free radicals…. Free radicals are produced
via metabolic processes in the body and are basically unavoidable.
But oatmeal contains specific antioxidants called avenanthramide.
These antioxidants help reduce blood pressure and have anti-inflammatory and anti-itching
effects which may help against various skin irritations.
Getting your antioxidants in is CRUCIAL for longevity and general wellness and health.
So, oatmeal might be a good go-to for some of these!
But what are the other delicious benefits of oatmeal? We’ve got 4 more!
2. Oatmeal also contains Beta-Glucan. You might be wondering… what the heck is
Beta-Glucan? This soluble fiber doesn’t get enough recognition!
Basically, beta-glucan becomes a gel-like substance in the gut and when mixed with water.
Why does this matter? Well… Beta-glucan might:
* Increase feelings of fullness * Aid in blood sugar control
* And encourage the growth of “good” bacteria in the gut
This is all good news when it comes to your health and feeling good!
3. Oatmeal might also contribute to healthy weight loss.
Since substances in oatmeal… like beta-glucan… make it ultra-filling…
It can also be part of a healthy and sustainable weight loss diet.
And beta-glucan also contributes to the release of the satiety hormone.
This means that it might help an individual consume fewer calories… and thus, lose any
excess weight! However… as with any weight loss regime...
exercise and other lifestyle factors are also important! JUST eating oatmeal likely won’t
exactly get you to your weight loss goals. A holistic approach is always best!
4. Oatmeal might decrease a person’s risk of developing childhood asthma.
Asthma is a disease that causes inflammation of the airways.
And since it’s so prominent in children, experts have been bent on trying to uncover
ways to prevent it or reduce the risk. The biggest theory is that introducing solid
foods at a certain time might help lower a child’s risk of developing asthma.
Yet, researchers continue to uncover that the TYPE of food matters here.
In fact, one study published in 2013 indicated that giving children oats before 6 months
of age reduced their risk of developing asthma later on.
In other words, you might want to be feeding the whole family oatmeal from time to time!
Last but not least… Oatmeal might contribute to improved bowel
health. Constipation isn’t fun…. Nor is it ideal
for your health. When your bowels aren’t moving… toxins
and other compounds your body intends to eliminate could get reabsorbed.
This, inevitably, may create health issues. Yet, several studies show that oats or oatmeal
might help reduce constipation even helping some reduce their laxative intake leading
to improved bowel and digestive health. NOW THE BIG QUESTION…
IS OATMEAL BENEFICIAL FOR DIABETICS? Oatmeal is rated 55 on the glycemic index
scale…. Which means it has a moderate impact on blood
sugar balance. And this might be all thanks to beta-glucan’s
formation of that thick gel in the digestive tract.
This gel slows the absorption into the bloodstream… meaning oatmeal won’t drastically increase
your blood sugar levels. So, if you love oatmeal… this is great news!!
But WHAT’S THE VERDICT? Which food is the winner when it comes to
better blood sugar balance? Arguably… BOTH are EXCELLENT choices for
those with diabetes. BUT…
Eggs clearly take the first place prize. They have literally ZERO impact on your blood
sugar level… And they are PACKED full of nutrients that
your body needs. What more could you ask for?
At the same time… oatmeal is also VERY nutritious… Meaning both of these foods can be part of
a balanced diabetic diet. A WORD OF CAUTION THOUGH…
It’s ALWAYS a good idea to discuss your dietary choices with your doctor to determine
if they are right for you and your health… especially if you’ve been diagnosed with
diabetes. Doing so can help you come up with a custom
diet tailored to you and your specific needs. Because the truth is some foods work great
for some people… but not so great for others. Find what works for you through discussions
with your doctor so that you can live your BEST and HEALTHIEST life.
So there you go! EGGS are the BEST choice when compared to
oatmeal for blood sugar balance. Was this video helpful? Did we miss anything?
We want to hear from you. Let us know your thoughts in the comment below.
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Blood Sugar, will help you make informed decisions about your food choices.
And our one-hour documentary, The Scary Truth About Sugar, will reveal some serious facts
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grab those goodies. Thanks for watching!
We wish you a HEALTHY and HAPPY diabetes-fighting day!