5 Egg Whites — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/5-egg-white

5 Egg white

CARBS

0.6g

PROTEINS

17.5g

FATS

0.25g

Egg whites are a suitable food choice for managing diabetes due to their low carbohydrate content and minimal impact on blood sugar levels.

Quantity: 5 egg whites

Glycemic Index: Low

Glycemic Load: Negligible

Fiber: 0g

Key Nutrients: Protein, potassium, selenium

Health Impact: Egg whites have a very low carbohydrate content, which results in minimal impact on blood sugar levels and a low insulin response. They are digested at a moderate pace, helping to maintain stable glucose levels.

💉 Suggested Bolus

Typically, no insulin bolus is necessary due to the low carbohydrate content, but adjustments may be needed based on overall meal composition.

🍽️ Best Paired With (Veg)

Avocado – Rich in healthy fats and fiber, helps to slow digestion and further stabilize blood sugar levels.
Spinach – Low in carbs and high in fiber, adding bulk and nutrients to the meal without affecting blood sugar significantly.

🍽️ Best Paired With (Non Veg)

Smoked salmon – Adds omega-3 fatty acids and high-quality protein, enhancing heart health and overall meal satisfaction.
Grilled chicken – Provides additional lean protein, supporting muscle maintenance and metabolic health.

🥄 Smart Substitutes

Whole eggs – Include the yolks to add healthy fats and nutrients like choline, which can help with overall satiety and nutritional balance.
Tofu scramble – Provides a similar texture with added soy protein and essential amino acids, while still being low in carbohydrates.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar as egg whites are primarily protein.
30–60 min: Stable blood sugar levels due to the low carbohydrate content.
2–3 hr: Continued stable blood sugar; protein digestion aids in prolonged satiety without spikes.

“Many in the low-carb diabetes community find that incorporating a balance of protein and healthy fats in meals helps manage hunger and blood sugar levels effectively throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats such as avocado to slow digestion and further stabilize blood sugar levels.

🤔 FAQs about 5 Egg white

Can egg whites alone provide enough nutrition for a diabetic meal?

While egg whites are a good source of high-quality protein, they lack many nutrients found in the yolks. It's beneficial to include a variety of other protein sources and healthy fats for a well-rounded meal.

How often can I include egg whites in my diet if I am managing diabetes?

Egg whites can be included regularly as they are low in carbohydrates and high in protein. However, variety is key in any diet to ensure all nutritional needs are met.

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