Egg: glycemic index, vitamins, calories

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Eggs have a low calorie content and glycemic index (GI), so they are not contraindicated for people on a diet. For example, the GI of sunflower oil is zero, due to the lack of carbohydrates, but the calorie content of the product goes off scale. A balanced approach to each element of nutrition makes it possible to diversify the diet even when dieting. In the article, we examine what is the glycemic index of eggs used for food.

What is a GI?

The glycemic index determines the level of sugar in the blood after eating a particular product. If the total is low, then digestion is slow, and the sugar level will gradually rise. If the index is high, this indicates a sharp jump in sugar, while saturation will be short-lived.

The glycemic index is directly related to he althy and unhe althy carbohydrates. Shortthe indicator indicates the content of he althy carbohydrates and cholesterol in the food. Thanks to the latter, the body accumulates energy. After eating such food, there is no feeling of heaviness in the stomach and the desire to sleep. Want to know what the glycemic index is for boiled or otherwise cooked chicken eggs? Read on.

What is a calorie content?

The energy received by a person in the process of digesting nutrients is called caloric content. Any food product consists of fats, proteins and carbohydrates. Splitting under the influence of gastric juice, they give energy to the whole body. One gram of protein and carbohydrates contains 4 kcal each, but a gram of fat contains twice as many calories - 9 kcal.

Knowing the composition of the product, you can easily adjust the menu of a person suffering from diabetes. Calorie content indicates the level of energy that the body receives during digestion, but this does not mean that if the product has a low GI, it is low in calories. For example, the GI of seeds is 8 units, while their calorie content is 572 kcal.

Chicken eggs

The glycemic index of the studied product is 48 units. Moreover, if you take only the yolk, its indicator will be 50 units, and protein - 48 units. If we regard chicken eggs as a carbohydrate product, its load is in the average allowable value, so it can be included in the diet for patients with diabetes. Moreover, it is a product useful for any person, saturated with vitamins, amino acids, micro- andmacronutrients, including phospholipids, minerals and enzymes.

An egg contains 12.7% protein, 0.3% fat, 0.7% carbohydrate, and the rest is water. Egg white is saturated with substances such as glycoprotein, globulin, lysozyme. The latter has an antimicrobial effect and prevents the development of harmful microflora. Egg yolk contains fatty acids that support the he alth of the cardiovascular system, as well as amino acids, minerals and phospholipids.

The vitamin content of 100 g of this product is shown in the table.

However, despite all the benefits of chicken eggs, this is a powerful allergen that people with a tendency to allergic manifestations should consume in limited quantities. Cholesterol contained in eggs, in an increased dose, puts a strain on the cardiovascular system. At the same time, the phospholipids contained in the egg regulate cholesterol levels and contribute to its uniform distribution in the body. In some cases, chicken eggs in the diet of a diabetic are recommended to be excluded and replaced with quail eggs.

Quail eggs

This product is smaller but contains more nutrients per gram. For example, the concentration of vitamins in them is twice as high, and minerals - 5 times. The glycemic index of a boiled egg, as well as a raw product, is 48 units. This is a great indicator.

Quail eggs - a dietary product that fits evenallergy sufferers. With regular use:

• improves gastrointestinal function;
• strengthens the immune system;
• liver less exposed to toxins;
• strengthens bone tissue;
• lower cholesterol levels;
• improves kidney function.

The content of vitamins in 100 g of the product is presented in the table.

Duck and goose

The glycemic index of duck and goose eggs is 48 units. Despite the same GI with other types of eggs, diabetics are not recommended to eat them. This is due to the fact that waterfowl are more susceptible to salmonella and other infections. The bactericidal microflora is preserved on the shell and dies only as a result of prolonged heat treatment. To protect yourself from infection, these foods are only eaten hard-boiled.

According to scientists, the nutritional value per 100 grams of duck eggs is:

• fatty acids - 3.7g;
• cholesterol - 885 mg;
• monosaccharides and disaccharides - 0.94 g;
• water - 70.8 g;
• ash - 1, 1 g.

In addition, these eggs contain the following vitamins:

• A - 0.19g;
• beta-carotene - 0.01g;
• B_{1 - 0.15g;}
• B_{2 - 0.40g;}
• B_{5 - 1.87g;}
• B_{6- 0, 25r;}
• B_{9 - 80.0g;}
• B_{12 - 5.4g;}
• E - 1.34g;
• K- 0.4g;
• PP - 0.2g;
• choline - 263 g.

For the stomach of diabetics, boiled duck and goose eggs will be too heavy. In addition, they are not only not considered dietary, but are also recommended as products for underweight or exhaustion. They contain more cholesterol and fats in comparison with chicken and quail eggs. They are not suitable for making an omelet or boiling soft-boiled eggs.

Ostrich

The glycemic index of an ostrich egg is no different from all of the above and is 48 units. You can buy this product only at the ostrich farm. In terms of taste, it is similar to chicken, although it weighs 25, and sometimes 35 times more. One ostrich egg contains about 1 kg of protein and 350 g of yolk.

Naturally, this exotic product is quite difficult to introduce into the regular diet of a diabetic. Due to their large size, eggs are difficult to cook, among other things, they are mainly used for breeding bird offspring. The product goes on sale in limited quantities. But even with a single use, ostrich eggs make up for the lack of vitamins and minerals in the body, stabilize blood pressure.

According to scientists, this product is rich:

• calcium;
• phosphorus;
• magnesium;
• iron;
• copper;
• manganese;
• selenium;
• zinc;
• vitamins A, E (much less than in chicken), B (more than in chicken);

Another argument in favor of giant eggs is lower cholesterol content, while the product has much more Omega-3 fatty acids (compared to chicken).

How does cooking affect the glycemic index?

Each type of egg must be cooked before eating. Ideally, the product is consumed soft-boiled. This cooking method is safe (with the exception of duck and goose), allows you to save useful substances, and is easily digested. At the same time, during cooking, the glycemic index of the product does not increase, which cannot be said about many vegetables. This is explained by the fact that the protein and yolk do not contain harmful carbohydrates, which are broken down into simple sugars during the cooking process.

The same can be said about making an omelette. The glycemic index of a fried egg is 49, so it is considered a tasty and he althy breakfast. The best way to cook an omelette is in a water bath without using oil. This makes it possible to reduce calories, while maintaining the maximum amount of useful trace elements.

GI of fried eggs is within the normal range and not much higher than boiled eggs, but it is still not recommended for people with diabetes to consume them. Such food stimulates inflammation of the pancreas, which is especially vulnerable to illness.

Diabetic recommendedinclude in your diet a dietary dish called a poached egg. The egg is broken, wrapped in a plastic bag and dipped in boiling water for a few minutes. In fact, this is the same soft-boiled egg, only with a beautiful name and a different way of cooking.

Pros of eating chicken eggs

Chicken eggs are an ingredient in numerous dishes. And a huge number of people eat them daily. It is important that they belong to dietary products with a low glycemic index. Eggs must be introduced into the diet of adults and children. They are highly nutritious and supply the body with a lot of useful substances.

Diabetics are not forbidden to eat eggs, if you follow the measure. One boiled egg every two days is enough. The composition of the chicken product is saturated with vitamins, minerals and macronutrients such as: Co, Ca, Cu, P, Fe.