After a diagnosis, many people start questioning even the most familiar foods in their kitchen. And eggs often top that list.

Eggs: Small but packed with goodness

One egg provides just over 7 g of high-quality protein, all nine essential amino acids, vitamin B12, vitamin D and choline. With almost no carbohydrate, eggs have little effect on blood sugar and pair well with carbohydrate foods, especially high-fibre choices.

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Eggs and diabetes: What the research says

Good news for egg-lovers! An analysis of 16 studies involving almost 590 000 people found no overall link between moderate egg intake and diabetes risk. Differences between studies may reflect other factors, including the foods eaten alongside eggs. Similarly, a 2025 review of 13 food groups found no clear link between eggs and diabetes risk. Processed meat, red meat and sugary drinks were associated with higher risk, while wholegrains were linked to lower risk.

In an Australian study, adults with prediabetes or type 2 diabetes ate either 12 eggs a week or fewer than two, as part of a healthy diet, for up to a year. Blood sugar control, cholesterol and other heart-health markers remained similar in both groups, while those eating more eggs reported feeling less hungry after breakfast. Egg-cellent news!

The secret is what goes on the plate, too

Diabetes increases heart disease risk, so guidelines recommend limiting saturated fat and choosing healthier unsaturated fats. Consider what accompanies your eggs: polony, viennas, bacon or butter on white bread. Newer evidence suggests saturated fat matters more for heart health than cholesterol in eggs.

Eggs made easy: Tasty ideas for a balanced plate

Scrambled eggs with spinach, tomato and onion, served on wholewheat toast, or enjoy a mushroom and green pepper omelette with a side salad. For something different, poach eggs in a simmering tomato, onion and sugar bean sauce. Need a quick meal? Try two boiled eggs with sliced avocado and wholewheat crackers. Pair eggs with vegetables, healthy fats and high-fibre foods for a balanced, diabetes-friendly plate.

Building a balanced plate with eggs

Eggs offer affordable, versatile, high-quality protein as part of a healthy, balanced diet. Diabetes management also involves physical activity, medication and individual needs. A registered dietitian can help you find an eating plan that works for you.

This World Diabetes Day, take early action: get checked, and give your meals a little egg-stra attention, too.

For further information and recipes visit www.sapoultry.co.za

For more on healthy living, visit Get It Magazine.