Eggs and dairy are two foods that go together like “white” and “rice”. There are few things that mix better, which is why we have dishes like:
- Cheese omelets
- and the list goes on…
But did you know that these tasty foods are so much more than just a wonderful combination for your palate?
They can also help you fight Type 2 Diabetes.
Eggs + Dairy = Reduced Diabetes Risk
Until recently, eggs have been given a pretty bad rap. Most people have linked them to heart disease, due to its high cholesterol content. Though that myth has been debunked, a lot of people still look at eggs with skepticism.
No longer! According to a studying conducted by the University of Finland, eating eggs can be the key to fighting off Type 2 Diabetes(1).
4 Eggs/Week Reduced Risk of Diabetes By 37%
The Finnish researchers examined the habits of over 2,300 men between the ages of 42 and 60. They were given a test to determine their risk of heart disease, and were monitored over the course of the next 20 years or so. During that time, over 430 of the men were diagnosed with diabetes.
Of the men studied, those who ate eggs regularly had a much lower risk of diabetes. Eating just 4 eggs per week reduced the men’s risk of diabetes by as much 37% more than the men who only ate a single egg every week.
The paper stated that:
“In addition to cholesterol, eggs contain many beneficial nutrients that can have an effect on, for example, glucose metabolism and low-grade inflammation, and thus lower the risk of type 2 diabetes.”
High Fat Yoghurt and Cheese Reduce Risk of Diabetes by 23% (Not Milk)
In another study, this one conducted at Lund University, researchers discovered that consuming high fat dairy products could lead to a serious reduction in Type 2 Diabetes risk(2). One thing to note is that the study did not mention the use of milk.
Yoghurt and cheese are both fairly high in fat, so they’re often avoided by those trying to diet and lose weight. But if you’re trying to avoid diabetes, this study shows that it’s a good idea to add some of these foods to your diet.
The study looked at the habits of more than 27,000 individuals, all between the ages of 45 and 74. After 20 year, more than 10% of the participants–2,860 people–had developed Type 2 Diabetes. But those who consumed high-fat dairy products had the lowest risk of diabetes of any of the people in the study. Their risk of developing diabetes was 23% lower than the rest of the participants.
Your Source of Saturated Fats Is Very Important
The aim of this study has been to clarify the significance of fat in food for the risk of developing type 2 diabetes. Instead of focusing on the total intake of saturated fat, the researchers looked at different sources of saturated fat.
Both meat and dairy products contain saturated fat, but certain saturated fatty acids are particularly common in dairy products. This difference could be one of the reasons why most studies show that those who eat meat are at higher risk of type 2 diabetes, whereas those who eat a lot of dairy products appear to have a lower risk.
So what does all of this mean for you? Simple: eat less red meat but add more eggs and dairy products to your diet. In this case, high fat cheese and yoghurt or even grass-fed butter can all help to reduce your risk of diabetes–according to this research–and you’ll be healthy well into your later years.
Of course, you’ll still need to watch your calorie intake, as eating too much can lead to obesity, a whole new source of troubles. But, if you’re smart about the way you eat and what you eat, you can combat diabetes with the addition of a few simple foods to your diet!
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