Go (over) easy on the eggs: 'Egg-cess' consumption linked to diabetes

[OnlinePoker]

University of South Australia

Scrambled, poached or boiled, eggs are a popular breakfast food the world over. Yet the health benefits of the humble egg might not be all they're cracked up to be as new research from the University of South Australia shows that excess egg consumption can increase your risk of diabetes.

Conducted in partnership with the China Medical University, and Qatar University, the longitudinal study (1991 to 2009) is the first to assess egg consumption in a large sample of Chinese adults.

It found that people who regularly consumed one or more eggs per day (equivalent to 50 grams) increased their risk of diabetes by 60 per cent.

https://eurekalert.org/pub_releases/2020-11/uosa-ge111220.php

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I wonder if there would be similar effects on people of European or African descent who have had different diet/genetic influences in their ancestral makeup.

[SunSeeker]

1. Damn, even 1 egg a day is bad??

[TheBlackAdder]

6. No. One, two are three are OK. It's one of the staples of the anti-Insulin Resistance Keto diet.

.

This saw me lose 65 lbs and go from hypertensive crisis to normal, reduce my blood sugars to normal, lower my body fat to normal in 7 months. Simple carbs and regular carbs are what drive insulin production and that creates a roller-coaster blood sugar spike & drop which fuels hunger pangs. When you are on Keto, you have to remind yourself to eat because you lose that constant snacking desire.

I also double this up with 18x6 intermittent fasting, sometimes OMAD (one meal a day) and every couple of weeks with a 2-day fast to drive autophagy.


That being said, if you are eating a crappy carb-based diet, then one a day would probably be tops.

.

[SunSeeker]

11. Ok, well I eat 1 egg, sprouted bread and a banana for breakfast..

That's pretty much my healthiest meal of the day though. But my blood sugar (90) and BP (90, 115/70) are normal without meds.

I tried a keto diet once, for about a month, but never got over my craving for pastries, chocolate and bread. So now I just employ moderation, rather than totally eliminating things I love.

[TheBlackAdder]

12. For the best Keto, start with a 2-day fast, then keep carbs below 16/day.

[jimfields33]

21. 2-day fast? Sounds difficult

No veggies? Fruits? I thought we needed those everyday to stay healthy.

[TheBlackAdder]

40. A 1.5 day might start too. It's like the fast you do for a colonoscopy or the like.

.

The key is to jump-start the body into breaking the hunger pangs by going through a withdrawal process.

Just clear liquids and vitamin supplements during fasts.


It's actually healthier to eat once a day, and healthy to perform 2-days fasts periodically to engage your body's autophagy system to it's fullest, which then searches out dying cells, certain germs and even certain cancers and your body will repurpose those into fuel. This process runs all the time in the body, but it is not heightened until a skipping 18 hours, which is why I do an 18-6 intermittent fast meal cycle with 2 meals. It goes into overdrive after 2 days, and becomes aggressive if you can pull off a 3-day fast.

By prolonging the periods between eating, it allows the body to also perform repairs on the digestive tract, including leaky gut issues. If we eat all of the time, there is no down-time, besides when we sleep. The easiest way to start a fast is to eat a meal in the early evening, just water at night, you sleep, then you're already in 12 hours. Then coffee in the morning and coffee at lunch for an appetite suppressant, and next you know, you're in 20 hours, then you'll see by the 24th hour, you can actually pull this off.

Certain vegetables are good for you and certain ones are not, so you'd have to look that up.

But, here's the key. You can't be a purist on Keto. If you are, you'll eventually fail and stop doing it. Everyone needs to treat themselves, so it's OK to snack on something every once in a while, like certain fruits and candy, just in moderation. Once your body is in full ketosis for a week, you can pop out every several days with a minor cheat meal (say under 100 carbs or so) and your body will remain in ketosis. Keeping those calories under 16 a day to ensure you're in ketosis. I'll eat a Swedish Fish, have 80% chocolate or other stuff. The reason why I say to do the 16 carbs meal is that everyone's body is different. Some people go into ketosis at 45 grams, some at 30 and some at 20, but everyone is guaranteed to be in ketosis at 16 grams per day. This way it removes the guess work or the need to use a ketone tester.

.

[jimfields33]

42. Thanks!

I know I need to do this for overall health.

[ananda]

17. Agree

High glycemic carbs are the culprit in diabetes.
not eggs.

Of course, moderation in all things food is a
good idea.

I basically follow a diet that balances carbs,
protein and fat, but the carbs are mostly
low glycemic and natural, nothing processed
and all organic.

I am not overweight and generally very healthy.

[Boogiemack]

37. I bet they didn't control for toast! These studies often lack proper controls. Need to read it

in full.

Here is perfect example. Our (nameless) group contracted for a study on whether or not replacing unhealthy food (sugar laden, high carbs) with healthy foods (more cooked and raw veggies) fish and grass fed poultry had an impact on the number of customers eating in our cafeteria. They actually paid a contractor an asshole full of money to design and conduct the study. It was a year-long study. The results could hardly be analyzed...all over the place.
I took one look at the study design (after the fact, of course. The peons did not have a say in such things as throwing money to buddy contractors) and told my boss it was pretty worthless. He, stunned, asked why. I said because there was no control used for weather. More people stay in to eat when the weather is bad. The clearest result was that there was an increase in patronage during the winter months no matter what was not he menu...Duh.

[TreasonousBastard]

2. Europeans have been eating more eggs for longer...

Americans eating a little less.

Everyone else eating much less egg.

So, how's everyone else doing with diabetes?

[LSFL]

3. The incredible edible egg

Is suddenly bad for us again?
.Whodda thunk it!?

[Ellipsis]

4. China has fairly high carb diet

One cup of rice has 45 grams of carbs in it. This might be applicable if you compare it the overall diet. Lots of factors at play here.


I wouldn't start freaking out about it.

[OhZone]

10. Exactly this

I read that when you eat high carbs and fats and proteins you get a jolt of higher blood sugar than when you eat a meal of mostly carbs.

The example was pizza.

Of course, if you eat low carb with a lot of eggs, I bet the diabetes risk is lower.

I usually eat pretty low carb, and when I don't, I do my best to work it off in some way.

[JI7]

18. Yes, We need to know what the rest of their diet is like .

[SharonClark]

5. Another bogus study.

The press release said more research is needed to know causal effect.

[DeltaLitProf]

15. Nope

That sentence appears in a LOT of studies that we rely on. It is not in itself evidence the study is bogus.

[Bayard]

7. This again?

Every few years it changes--eggs are good for you v. eggs are bad.

We have our chickens for the eggs. We eat them, dogs eat them, everyone is happy and healthy.

[GulfCoast66]

8. Bullshit. Another study linking one factor to explain a change.

How the hell can a food item with less than 1% of daily carbohydrate(sugar) cause your sugar to skyrocket? It can’t. Did they ask how many people are accompanying their eggs with fruit juice, sweetened yogurt or pancakes and syrup.

It’s no secret why we are getting more diabetes. We eat too much shit, sit on our asses and are all fat. No one simple diet change will change that.

Eggs might be the perfect nutritional item if you live a healthy lifestyle.

[Ellen Forradalom]

9. You'll take my eggs

when you catch my Rhode Island Red.

[cwydro]

13. Nah.

This sounds like a bogus study.

[DeltaLitProf]

16. Why?

I'm genuinely curious.

[cwydro]

25. Read it. nt

[obamanut2012]

20. yup, aboslutely

[radius777]

14. Eggs are highly nutritious

as long as they're not cooked in saturated fat (ie butter), which was the real problem in the olden days before vegetable oil and margarine spreads came into common use.

[GoCubsGo]

27. Fat does not cause diabetes.

Saturated or otherwise. Sugar and other simple carbohydrates (e.g., white flour and other refined grains) do. They are also what's really responsible for elevated cholesterol levels and other issues that were previously blamed on a high fat diet. We were fed a big lie for decades about fat being the source of all our ills: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5099084/

Butter is not your enemy.

[phylny]

31. Margarine is bad for you.

Olive oil, avocado oil, butter are okay.

[GoCubsGo]

33. Yup, although some of the plant-based butter substitues are not bad.

The problems is that they contain palm oil, which isn't bad, but has a whole set of other issues. Conventional margarine's problem is that it is full of processed crap, like hydrogenated fats--which are bad for you. Really bad.

Some of the processed oils, like "vegetable oil" and soybean oil aren't great, either.

[betsuni]

19. I just read Jane and Michael Stern's "Eat Your Way Across the U.S.A."

American breakfasts stun me. Eggs, bacon, sausage, ham, potato hashes, toast and biscuits with butter and honey and jam, enormous omelets, pancakes and waffles with syrup and whipped cream, sweet things like donuts, muffins, coffeecakes. Cinnamon rolls: "Stella's offers two sizes: regular, made with whole wheat flour, packed with raisins and cinnamon-sugar, with sugar frosting glistening on top; and large, which is the size of a cake for six. Caramel rolls are similarly immense, made with white flour and enveloped in sticky, mahogany-colored glaze. 'Monster cakes' -- twelve inch flapjacks -- were put on the menu, Stella says because, 'I had a cook who simply could not make a small pancake. So we gave up and raised the price.' You have your choice of buttermilk, wheat, applesauce and cinnamon blueberry, or blueberry wheat; portions range from one to four, and if you eat four in a single sitting, you get a free cinnamon roll."

I don't worry about the Chinese.

[jimfields33]

24. Sadly that sounds incredibly appealing to me. Ha!

Luckily I rarely would eat a quarter of that once a year for breakfast. Typically at a breakfast buffet on a Sunday morning at a special event with family once or twice a year. However, not once in 2020 due to corona.

[betsuni]

29. When I was a student without much money and a big appetite, these enormous breakfasts with

bottomless cups of coffee were the very best of American cuisine! Nothing better. The smell of it -- bacon, sausage, eggs, pancakes, coffee -- the best.

[jimfields33]

39. Totally agree!

[Klaralven]

22. Higher egg consumption associated with increased risk of diabetes in Chinese adults - China Health a

Higher egg consumption associated with increased risk of diabetes in Chinese adults - China Health and Nutrition Survey

https://pubmed.ncbi.nlm.nih.gov/33028452/

Egg consumption is probably a proxy for being able to afford more unhealthy foods.

[Vinca]

23. That doesn't make much sense since they have no sugar or carbs.

I'll put this in my "aspirin is bad, no it's good, no it's bad" file.

[cwydro]

26. Yes, and don't forget coffee is bad, now it's good.

Eggs got a bad rap several years ago, then suddenly they were good again. Margarine was better than butter, until suddenly it wasn’t. The list is long lol.

[uponit7771]

28. +1, no part.of the egg raises be bg levels

[phylny]

30. I have been on a low carb diet for a few years.

My blood sugar came down, my A1C is perfect, and I feel great.

I eat two eggs at least 5 times a week.

I've lost 45 pounds.

[tavernier]

32. Mm, now I'm hungry.

Eggs sound great, over easy, bacon, rye toast, hash browns crispy, grits with smoked Gouda. I think tea today, Earl Grey - Twinnings - with milk and sugar. Oh wait, it’s Sunday! Champagne!

Tomorrow it’s back to yogurt with dry oatmeal and flax seed for the week. Ho hum, but keeps me tummy problem free.

[localroger]

34. All foods are bad for you ... with carbs

The problem isn't the goddamn eggs. The problem is that the rest of their diet is probably rice and other cheap carbs. When you are eating a lot of carbs and you add to that diet another food which provides energy, it is the carbs that can be stored as fat causing health problems so the other foods will be burned preferentially to power your metabolism and more of the carbs will be stored as fat. This is true of anything that can be burned for energy that isn't carbs, including all fats and proteins and even alcohol. You have to look at the entire diet or the study is worthless.

[betsuni]

38. White rice is bad.

My husband grew up eating it two or even three times a day, but in middle age stopped because he was gaining weight although he'd never had a weight problem before. Since then, he can eat whatever, in any amount. No problem.

[milestogo]

35. The advice on eggs has been all over the place.

Its a good source of protein.

[triron]

36. Perhaps there are genetic variations that cause this correlation. Does not necessarily mean cause-

effect. Be careful with interpretation.

[themaguffin]

41. I don't understand how eggs, as opposed to carbs etc.

[mucifer]

44. Whole foods plant based diet with lots of complex carbs is very heart healthy:

https://www.health.harvard.edu/staying-healthy/the-right-plant-based-diet-for-you

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/

Science!!

[Happy Hoosier]

43. BS study, IMO. Here's why..

I was diagnosed with Type II Diabetes a few moths ago. They put me on medication and sent me to a dietician. I did some research on my own and learned that not only can a very low carb, high fat diet (like keto) improve blood glucose levels, it can can reverse diabetes and cause it to go into remission. I’ve been on this diet for three moths no. Lots of eggs. Not only only are my blood glucose numbers looking good enough that they are considering reducing my diabetes meds, but my blood pressure has normalized AND my blood lipids have dropped, despite eating lots of fat. I’m not a fad diet guy, but... simple carbs were killin’ me... and more and more of the research supports this viewpoint.

[AmericanCanuck]

45. Useless study

Without controlling it for what else they ate, the results are meaningless.

If one group ate 400 grams of carbs + 2 eggs and another ate 480 grams of carbs and no eggs, the second group will have a higher risk of diabetes.