‘Should You Put An Egg On It?’ with Jill Weisenberger MS, RDN, CDE, FAND

People aren’t just eating eggs. They’re obsessing over them. Every menu item from burgers and pizza to oatmeal are topped with eggs as though they are a condiment or sauce! 

We reached out to our friend, Registered Dietitian Jill Weisenberger MS, RDN, CDE, FAND to share some advice on the nutrition pro’s and con’s to putting an egg on it. 

Q. Are there any health benefits to putting an egg on it?

Jill Weisenberger‘s Answer: Eggs are nutrient-dense, inexpensive and easy to prepare. They give us protein; lutein which is important for eye and brain health; choline, which is important for cognition, especially during fetal development; and a host of other vitamins and minerals. I like the idea of adding an egg to some lower-protein meals like oatmeal. We need a steady supply of protein – as in breakfast, lunch, and dinner – for optimal muscle synthesis. From a nutrition standpoint, I don’t see the benefit to adding an egg to hamburgers. There’s already adequate protein there. I’d rather see folks eat eggs at meals that have lower amounts of protein, such as this Savory Oats and Lentils recipe (https://jillweisenberger.com/healthy-savory-oats-and-lentils-recipe/), which I often have for dinner.

Q. Are there any drawbacks to putting an egg on it?

Jill Weisenberger‘s Answer: It’s really important to have variety in the diet, so I can imagine that if someone is eating eggs or an egg at most meals, there’s either too little variety or too many calories. But in general, no, there are no major health consequences to adding eggs to any number of foods. A fraction of the population is sensitive to cholesterol in foods. Since eggs have a lot of cholesterol, some people will need to put some limits on intake. For most of us, however, the amount of saturated fat we eat affects our blood cholesterol levels more than the amount of cholesterol we eat.

Q. Let’s talk calories. How many calories are we talking about when we add an egg to it? 

Jill Weisenberger‘s Answer: Depending on the size, eggs have roughly 60 to 80-ish calories. More importantly, let’s look at what we’re eating eggs with. A breakfast of eggs and biscuits with sausage gravy and side of bacon isn’t in the same ballpark as a couple eggs, with whole grain toast and a bowl of strawberries. Eggs have a lot going for them, so let’s enjoy them in good company – whole grains, fruits, vegetables, legumes.

Q. Can we eat the yolk? 

Jill Weisenberger‘s Answer: The yolk is where the cholesterol is, so anyone needing to limit dietary cholesterol should eat more egg whites than yolks. But like I said, that’s not most of us. The yolk also contains a lot of nutrients, including lutein.

Q. Not all eggs are created equal. Is it worth buying organic eggs?  What types of eggs do you recommend we buy at the store?

Jill Weisenberger‘s Answer: Usually, there’s not much difference nutritionally when you’re comparing eggs of the same size. Buy the ones you like. However, there are some eggs out there with a few differences. You can buy pasteurized eggs, which are good if you like to eat your eggs runny. And some brands feed their chickens an enhanced diet, so the eggs might contain more omega-3 fatty acids or lutein.

Jill Weisenberger’s comprehensive guide, ‘Prediabetes: A Complete Guide: Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses’ will lead you through dozens of concrete steps you can take to reduce the risk of developing type 2 diabetes and other lifestyle-related chronic diseases. Taking an individualized approach to your lifestyle “reset,” this book will allow you to choose your own path to wellness, help you gain a greater sense of wellbeing, boost your confidence in your abilities to maintain a healthful lifestyle, and potentially even help you reverse prediabetes and avoid type 2 diabetes and other chronic illnesses. You’ll be feeling better than you have in years! Inside, you will learn to:

Identify your risks for developing type 2 diabetes

Set personalized and meaningful behavioral goals

Identify and build on your motivation for a lifestyle reset

Create positive new habits

Change eating habits for weight loss and greater insulin sensitivity

Choose wholesome foods in the supermarket and when away from home

Tweak your favorite recipes

Reduce sedentary time

Start or improve upon an exercise plan

Reduce emotional eating

Organize and track your progress with tools included in the book

Much more

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND is a great resource for all things nutrition, food and diabetes. Whether she’s speaking, writing, chatting on social media, appearing on TV or working with individuals, her candid and energetic approach appeals to busy people, and her sound nutrition and fitness advice gets results. In fact, her appreciation for science and ability to translate science into actionable information earned her a place in US News & World Report’s 10 Dietitian’s You Need to Follow on Social Media.

We’re talking about ‘HEART HEALTH & DIABETES’ with musical inspiration from the rock band “Heart”. Adults with diabetes are two to four times more likely to die from heart disease than adults without diabetes. People with insulin resistance or diabetes in combination with one or more of these risk factors are at even greater risk of heart disease or stroke. However, by managing their risk factors, people with diabetes may avoid or delay the development of heart and blood vessel disease.

Guests include Author of ‘Nutrition & You’ Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, Glucose SOS founder Pamela Heyward and the Charlie’s Angels of Outreach. Throughout the podcast we will be playing music from Heart’s “The Essential Heart” album courtesy of SONY Music

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Common Questions About Sweeteners with Jill Weisenberger MS, RDN, CDE, FAND

Recently we received this question about sweeteners from Linda in Rochester NY, a member of the Divabetic community, who is living with type 2 diabetes on Divabetic’s FB page.

Linda writes “Splenda (sucralose) is my sweetener of choice, tasting the most like sugar. I’ve been told it raises blood sugar. I’ve also heard that stevia does not affect blood glucose levels, but it has a nasty after taste to me. Splenda has a stevia product out that’s not bad, but expensive. Your thoughts?”

We contacted our good friend, a Diabetes Late Nite podcast guest, Registered Dietitian Nutritionist, Certified Diabetes Educator and Best-Selling Author Jill Weisenberger MS, RDN, CDE, FAND, who consulted to Splenda about two years ago on a small project. Currently, Jill is a consultant to the Calorie Control Council, a trade organization for non-nutritive and low calorie sweeteners like sucarlose and stevia. Below are Jill’s answers and advice regarding Linda’s questions.

Q: Can Splenda raise blood sugars?

Jill Weisenberger MS, RDN, CDE, FAND(JW): Splenda is a brand. It’s not a specific product. I assume that you mean sucralose, as this was the original Splenda sweetener.

There is no reason to think that a compound that is essentially without carbohydrate (like sucralose) could directly affect blood sugar. A teaspoon of sucralose provides less than a gram of carbohydrate. A teaspoon of sugar provides 4 grams, and a teaspoon of honey provides about 5 grams of carbohydrate. From a blood sugar standpoint, sucralose is the better choice.

Q: Can Stevia raise blood sugars?

JW: As with other non-nutriitive sweeteners (NNS), it cannot directly affect blood sugar levels.

Q: Can you recommend any Stevia products that have little to no after taste?

Some newer stevia products use the extract Reb D instead of Reb A. I find that Reb D tastes better, but taste is an individualized thing. Splenda Naturals is a stevia sweetener made with Reb D. If you hunt around in the supermarkets, you might find others as well.

Q: What sugar substitutes do you recommend?

JW: I have no real preference. I am not fearful of low calorie and non-nutritive sweeteners. Many of the scary headlines are misleading or based on studies that provide only a small picture of the full health landscape. Other headlines are downright false. That being said, I don’t think anyone needs artificial or NNS. We can adjust our tastes to learn to enjoy foods without added sweetness or we can use very small amounts of regular sugar. I use very little of any type of added sweetener, but I use a wide variety of types – both natural and artificial, both with calories and carbs and without. But since I use very little, I know that it affects me minimally.

Q: Can you share a few tips about using sugar substitutes for people living with type 2 diabetes?

JW: If anyone is truly fearful but wants to continue using sweeteners, I recommend using a variety, so no one sweetener is consumed in large amounts. The category of NNS is quite large, and each compound is metabolized differently. Keep in mind that the dose makes the poison. Small amounts of NNS are not considered harmful. But even water when consumed in very large amounts can cause death.

Jill Weisenberger’s comprehensive guide, ‘Prediabetes: A Complete Guide: Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses’ will lead you through dozens of concrete steps you can take to reduce the risk of developing type 2 diabetes and other lifestyle-related chronic diseases. Taking an individualized approach to your lifestyle “reset,” this book will allow you to choose your own path to wellness, help you gain a greater sense of wellbeing, boost your confidence in your abilities to maintain a healthful lifestyle, and potentially even help you reverse prediabetes and avoid type 2 diabetes and other chronic illnesses. You’ll be feeling better than you have in years! Inside, you will learn to:

Identify your risks for developing type 2 diabetes

Set personalized and meaningful behavioral goals

Identify and build on your motivation for a lifestyle reset

Create positive new habits

Change eating habits for weight loss and greater insulin sensitivity

Choose wholesome foods in the supermarket and when away from home

Tweak your favorite recipes

Reduce sedentary time

Start or improve upon an exercise plan

Reduce emotional eating

Organize and track your progress with tools included in the book

Much more

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND is a great resource for all things nutrition, food and diabetes. Whether she’s speaking, writing, chatting on social media, appearing on TV or working with individuals, her candid and energetic approach appeals to busy people, and her sound nutrition and fitness advice gets results. In fact, her appreciation for science and ability to translate science into actionable information earned her a place in US News & World Report’s 10 Dietitian’s You Need to Follow on Social Media.

 

LISTEN NOW: Diabetes Late Nite podcast featuring music by Patti Austin. We’re talking about healthy strategies to help you deal with the “FOOD POLICE” with guests: Poet Lorraine Brooks, Jill Weisenberger MS, RDN, CDE, CHWC, FAND, Chris Pickering co-founder of ‘The Betes Bros, Patricia Addie-Gentle RN, CDE, and Mama Rose Marie.

Mr. Divabetic is celebrating World Diabetes Day with musical inspiration from Aretha Franklin on Diabetes Late Nite scheduled for Wednesday, November 14, 6 -7:30 PM, EST.   Guests include Poet Lorraine Brooks, Dr. Wendy Satin Rapaport, Diabetes Strong‘s owner Christel Oerum, Beautyphonics CEO and “Beneath The Makeup”Author Suzanne Perez, Mama Rose Marie and the Charlie’s Angels of Outreach. Throughout the podcast we will be playing music from Aretha Franklin’s Aretha Franklin Sings the Great Diva Classics’ courtesy of SONY Music.

Diabetes Late Nite is a fast-paced, full-filled hour of diabetes education and wellness advice that encourages listeners to “laugh a little, learn a  lot.” Enjoy over 175 free podcasts available on demand anytime, anywhere on blogtalkradio.com and i-Tunes!