One very common piece of advice those with blood sugar issues (especially diabetics) hear, is to be sure to eat plenty of quality protein. So what does “quality protein” mean, exactly? According to dieticians and nutritionists, this label includes beef, chicken, fish, cheese, milk, and eggs. (In other words, hotdogs may not be a “quality protein…”)

Since we have several neighbors who are now raising their own chickens and selling their eggs, I am the lucky recipient of fresh, wholesome eggs. So I was excited to read that they are considered quality protein. Here are just 10 of the many benefits of eating eggs:

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources. Diabetics take especial note of this benefit!

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs. Ditto, diabetics!

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Another benefit that comes to mind is that we can freeze raw eggs—I crack an egg into each individual cup of my ice cube trays, freeze, then pop into plastic freezer bags immediately. They’ll keep six months. And of course, can we say enough about how good they taste or how easy they are to work with? They really should take a bow! In celebration of this wonderful “quality protein,” here are three of my favorite egg recipes:

Baked Scrambled Egg Casserole

2 tablespoons of butter
½ cup of green onions, sliced
12 eggs
½ cup of half and half
1 ½ cups of cooked ham, chopped
1 can of cream of mushroom soup
4 oz of Cheddar cheese, shredded

Preheat your oven to 250°F. Grease a 2-quart casserole. In a large skillet, melt the butter.
Sauté the onions until crisp tender. In a large bowl, beat eggs; then stir in half and half and ham.
Pour the egg mixture into the skillet with the onions and mix thoroughly. Cook over medium heat.

As mixture begins to set, gently lift cooked portions with spatula so that thin uncooked portions can flow to bottom. Avoid constant stirring. Cook until eggs thickened throughout; then spoon into prepared casserole. Pour the cream of mushroom soup evenly over top. Bake for 30 minutes; then sprinkle with the Cheddar cheese and bake for about 12 minutes more.

NOTE: I like to add fresh veggies from the garden as well.