My Diabetes Blog - Scrambled Eggs on Toast

29 September 2020

Week One - Day Two - Lunch

Hi everyone 😊 Amelia Robinson here, how's it going? Thanks for stopping by to read my blogs, great to see you again.

My sister and I have been at it again, and this time we made your really basic scrambled eggs on toast. I know, I know, you can't get more basic than that, right? But not only is it important to know what we are eating, but why and this recipe, if we use diabetic-friendly ingredients, is so very good for us.

The ingredients in this recipe are organic eggs, flora pro-activ spread, unsweetened almond milk, toasted light rye sourdough and parsley.

So let's have a look to see why these ingredients are so good for us diabetics -

Eggs are great for us diabetics because they help in so many ways -

Organic eggs have the vitamins lutein and zeaxanthin that help prevent eye damage caused by leakage of blood vessels and according to MedicalNewsToday.com, eggs help breakdown the amino acid 'homocysteine' that causes hardening of the arteries.

Eggs contain unsaturated healthy fats and also omega-3 fatty acids and these components help with brain function and eye care.

MedicalNewsToday.com also suggests that eggs help to increase HDL levels of cholesterol and lowers LDL levels. That's great news for us diabetics.

As far as margarine spreads go, Flora pro-activ original spread is a good choice because not only can you cook with it, but this spread contains a chemical called 'plant sterol' which, according to FamilyDoctor.org, is absorbed by the small intestine to enter our blood stream. In doing so, this chemical blocks cholesterol from being absorbed, and after sometime, this process helps to lower LDL cholesterol.

The recommended daily dose of 2g of plant sterol can be found in 4 tblsp of Flora pro-activ spread or 2 8oz / 250g glass of natural orange juice. If you would like to read more about cholesterol, click here.

Scrambled Eggs on Toast

Light rye sourdough bread is one of the best breads we can eat as a diabetic. It is very high in fibre which is released slowly into our blood stream, therefore not spiking our blood sugar levels. It also improves our heart and digestive health and contains more micronutrients than other bread - especially B vitamins.

Although only a small amount of unsweetened almond milk is used in this recipe, the benefits of this plant milk are numerous. High in protein and fat, and low in carbohydrates, unsweetened almond milk does not spike our blood sugar levels because protein is released into our blood stream slowly.

Unsweetened almond milk is rich in vitamin E and is lower in calories than dairy milk. The healthful fats in this milk help to reduce heart disease.

Parsley contains a very important flavonoid called 'Myricetin'. Studies have shown that this flavonoid can lower blood sugar levels, decreases insulin resistance and helps to remove excess fat from our blood. Myricetin also has anti-inflammatory properties.

So you see, even the most basic lunch, such as scrambled eggs on toast can either be a diabetic's friend or nightmare. To help steer you in the right direction of eating diabetic-friendly food, why not have a look at my 30-day menu - packed with healthy ideas for breakfast, lunch and dinner. Click here for more information.

Let's Stamp Out Diabetes in your Life, together 😍

Cheers

Amelia Robinson