Today is National Egg Day and I thought it would be the perfect day to shed light on the truth about eggs. For many, they either eat eggs as a breakfast staple or shy away from them in fear of them raising their cholesterol. But, eggs are actually a very healthy breakfast option (and great at any meal too!).
One egg contains 70 calories, 6 grams of high-quality protein, 1.5 g of saturated fat, 250 mg of choline and ZERO carbohydrates and sugars. Many people don’t realize how important Choline is and that is present in eggs. Choline promotes normal cell activity, liver function and the transportation of nutrients throughout the body. It is especially important for pregnant woman to get enough choline.
Eggs also provide thiamin, riboflavin, folate, B12 and B6, which are required for the production of energy in your body. Egg yolks are one of the few foods that are a naturally good source of vitamin D. Iron, minerals and carotenoids, a type of antioxidant, are also found in eggs. Eggs specifically contain the carotenoids lutein and zeaxanthin, which are beneficial for your eye health.
Did you know that the high-quality protein found in eggs is so high that scientists often use eggs as the standard for measuring the protein quality of other foods? The protein can help you build muscles and allows you to feel fuller for longer. Starting your day off with eggs can keep you energized throughout the day and help you maintain a healthy weight.
But, what about my cholesterol?
This is a question I hear all the time when I recommend to my clients to include eggs in their menus.
Yes, eggs contain 185 mg cholesterol per egg, but the American Egg Board (and 40 years of research) has shown that healthy adults can enjoy eggs without significantly impacting their risk of heart disease. In fact, studies show saturated and trans-fat play a bigger role in raising your blood cholesterol levels than dietary cholesterol.
If you still worry about eggs and their cholesterol content, you can opt for one whole egg with two egg whites. The combination of whole eggs and egg whites will still give you a filling breakfast. Be aware that if you choose to only eat egg whites you will be missing ~40% of the protein content and fat-soluble nutrients, such as vitamin D, E, A, choline and the carotenoids.
There are so many different ways to enjoy eggs! I like to recommend switching it up to keep your breakfast interesting.
- Over-easy, medium or hard eggs
- Sunny-side up eggs
- Scrambled eggs
- Hard-boiled eggs – Hard-boiled eggs can top salads or be eaten as a mid-day snack
- Poached eggs
- Egg frittata
- Cracked into the center of an avocado and then baked
Your Turn to Take Action: How do you like to cook your eggs? Let me know in the comments section below.