Let’s take a look at one of the staples of the American breakfast: eggs. Eggs are a popular meal cooked in a number of ways: fried, over easy, scrambled, poached, and hard boiled. Eggs aren’t only an important part of breakfast, but they are a great quick dinner or even snack. Due to the cholesterol content, eggs sometimes get a bad reputation, which has begun to change in recent years. Let’s take a look at how adding eggs in your diet can improve your health and how to avoid issues with cholesterol.
What exactly is inside an egg? Eggs are an excellent source of protein. One egg contains 75 calories, 7 grams of protein, 5 grams of fat, 1.6 grams of saturated fat, and minerals including iron. There has long been an assumption that the cholesterol in eggs can cause heart disease. This is because a large egg can contain up to 212 mg of cholesterol, which is very large given its size compared to other foods. However, studies have shown that dietary cholesterol does not affect blood cholesterol. In fact, eggs play a part in raising good cholesterol in the blood.
In a controlled study conducted by the National Institute of Health, people were instructed to eat three eggs a day while on a weight loss diet for 12 weeks. That’s 555 mg of cholesterol a day strictly through eggs. The results were striking. The people in the study not only lost weight, but reduced inflammation, and maintained or even improved their blood cholesterol levels.
Eggs can come in a variety of colors. Often the shells are either white or brown, and occasionally blue depending on the market you visit. Brown eggs have grown in popularity lately as a healthy alternative to white eggs. This misconception may have arisen due to the white rice versus brown rice debate. It turns out that both white and brown eggs are identical. The color of the shell does not determine the health. In fact, the color of the shell is determined by the ear lobe color of the egg (yes, chickens have ear lobes). Don’t focus so much on the color of the shell, because both white and brown eggs have the same health benefits.
We don’t need to fear eating eggs anymore. As part of a meal, they can be nutritious and a source of minerals and protein that you may not get from other sources. While you are on weight loss journey or are just searching for a good source of protein to supply you with adequate energy and nutrients, consider adding eggs to your diet. If you are on a special diet by your primary care provider, always consult them first, as certain conditions such as familial hypercholesterolemia or those with diabetes may want to stray away from eating multiple eggs in a day. However, for the vast majority, adding eggs to your diet can be good for you.