Eggs had a bad reputation for years, blamed for causing high cholesterol and heart disease. Finally, the truth has come out that they are actually superfoods, loaded with vitamins, protein, and healthy fat.
Yes, eggs are high in cholesterol. Healthline.com states that one egg has 212mg, which is well over half of the recommended daily 300mg. However, it is important to realize that eating foods high in cholesterol does not raise the cholesterol level in the blood of most people. The liver produces large amounts of cholesterol every day. When you eat a sizable amount of cholesterol, the liver responds by producing less cholesterol, evening out the level. In 70% of people, eggs will not raise cholesterol at all. If it does increase, it is the HDL level, or the "good" level, that goes up, which has been shown to decrease the risk of many diseases.
If you have been only eating egg white omelets, tossing the yolks, you are missing out on so many nutrients! The yolks do contain all the fat (4.5g), but there are many benefits to eating the yellow center. Half the protein is found in the yolk, as well as calcium, magnesium, iron, potassium, and most vitamins.
Protein, of course, is a key factor in a healthy diet. It can increase muscle, lower blood pressure, and keep you feeling full longer. A large egg can have over 6 grams of protein and is so versatile; it doesn't have to only be eaten at breakfast. A hard-boiled egg makes a great on-the-go snack, and there are countless recipes for lunch and dinner that include eggs.
When shopping for your eggs, keep in mind that all eggs are not created equal. Healthline suggests that omega-3 enriched eggs are best because they can reduce blood triglycerides, which in turn lowers the risk of heart disease.
Studies have shown that eating up to three eggs a day is safe. Anything beyond that is not necessarily unsafe – it just hasn't been determined yet. Eggs truly are nature's superfood! And an added benefit is that they are cheap, easy to find, easy to fix, and yummy!
If you would like to learn more about eating healthier, including getting some great recipe ideas, please contact our Registered Dietitian at 330-702-1311! Fitness Together will help you get fit, maintain that healthy lifestyle, and have fun along the way!