So many people around the world start their day with eggs. This self-contained food is an easy way to add protein and healthy fats into your diet, which is a great way to start your day. Eggs have so many benefits, and they’re so accessible and cheap that many people consider them one of the most perfect foods available today.
However, in the past, some people have been concerned about cholesterol, and whether the health benefits of eggs outweigh their impact on heart health. Today, we’ll delve into this delicious food, and determine whether eggs are healthy for everyone, and in which situations.
When It Comes to Nutrients, are Eggs Healthy?
Eggs are ubiquitous around the world because they contain plenty of quality protein and healthy fat without adding too many calories to the diet. In fact, one large egg contains just 77 calories, along with 6 grams of protein and 5 grams of fat.
There are only trace amounts of carbohydrates or sugars in an egg as well, making it a fantastic food for people following a low-carb or keto diet.
An egg also contains almost every vitamin and mineral necessary for human health. These include:
Additionally, it contains larger quantities of the following vitamins and minerals.
Vitamin B12 is a water-soluble vitamin that comes from animal-based foods. It’s used by our bodies to create DNA and red blood cells, and is also used to support brain and nerve function.
If we don’t get enough vitamin B12 from our food, we need to supplement it artificially. Otherwise, you may feel weak and tired, or even experience symptoms like vision loss, memory issues, and depression. One egg contains 9% of our daily recommended allowance of vitamin B12.
Vitamin B2, also called riboflavin, is another vitamin that’s essential to our health which we can only get from our food. It helps our bodies break down food so we can absorb the nutrients effectively and maintain our energy. Vitamin B2 should be consumed regularly, since our bodies can’t store it in large amounts and we need it often. One egg contains 15% of our daily necessary intake of vitamin B2
Vitamin A is a fat-soluble vitamin that’s essential to processes like immune function, vision, and reproduction. It comes in two forms, which can be found in animal-based foods and plant-based foods. Doctors recommend that healthy individuals take in anywhere from 700-900 mcg of vitamin A per day, and a single egg offers 6% of that amount.
The essential mineral selenium is found in both food and water, and is critical to our metabolic health. It’s been studied in reference to dozens of conditions, ranging from asthma to infertility. One egg contains 22% of our daily required amount of selenium.
Are Eggs Healthy for Weight Loss?
Eggs are a fantastic food to rely on for weight loss. Since they’re relatively low in calories but have considerable amounts of protein and fat for their size, they can help keep a person full without adding too many calories to their diet.
In the past, many people removed the yolks from their eggs and ate only the whites if they were trying to lose weight. However, the yolk provides most of the egg’s protein, fat, and nutrients. Leaving out the yolks from your eggs may lower the overall calories of your meal, but it will make it markedly less satiating.
In several studies, eating whole eggs for breakfast has been shown to help participants reduce their calorie intake for the rest of the day. Participants who ate other breakfasts like a bagel, toast, or a croissant and orange juice were all less satisfied by their meal and were hungrier much sooner.
By eating eggs, especially for breakfast, it helps ensure balanced and healthy food consumption for the rest of the day, making it easier to stick to your weight loss goals.
Are Eggs Healthy for People with Diabetes?
Eggs are a wonderful food choice for people with diabetes. Since they contain only trace amounts of carbohydrates (only about half a gram), they won’t spike your blood sugar. Eating eggs on a low-carbohydrate diet can also help individuals maintain steady blood sugar throughout the day.
In the past, people have assumed that since eggs have high levels of dietary cholesterol, this automatically affects our blood cholesterol. However, recent studies have confirmed that this is not the case. Eating eggs in moderation, especially as part of a healthy, low-carb diet, is very healthy for people with diabetes.
Are Eggs Healthy for Your Heart?
Are eggs good for your heart? In years past, people have been wary of eggs because of their high levels of dietary cholesterol. However, now that we know there isn’t a straight line between dietary cholesterol and blood cholesterol, we can feel better about including them in our diet to help protect against heart disease.
Despite their benefits, eggs are nutrient-dense and rich in fat, so they should be eaten in relative moderation. Eating a few eggs for breakfast every day is fine, but if you’re regularly eating a half-dozen or more per day, it could raise your risk for cardiovascular disease.
How Can You Incorporate Eggs Into Your Diet?
Are eggs good for you? The answer is a resounding yes! There are lots of great ways to incorporate eggs into your diet. Most health professionals recommend eating them earlier in the day, so that their balance of calories, protein, and fat can help you feel less hungry throughout the day.
There are dozens of ways to eat eggs plain, but they make an even better addition to your diet along with whole grains and vegetables. Here are some of our favorite suggestions for how to prepare eggs.
Poached Over Veggies
Instead of eating poached eggs with calorie-dense Hollandaise sauce, use the same method to create a perfectly cooked egg that can be slid on top of a salad, or even cooked vegetables like roasted asparagus. Then, use the liquid yolk as a delicious sauce.
A frittata is a great way to use up all the odds and ends of vegetables sitting in your fridge. Simply make a batter using eggs, any milk, salt, and pepper. Then, toss in any vegetables you like. Some of our favorites are:
- Sauteed asparagus
- Small cubed potatoes
- Bell peppers
Then, bake in a skillet or casserole dish. Wait for it to cool slightly, slice, and enjoy!
This North African and Middle Eastern dish is a great way to incorporate both veggies and eggs into a single meal. It’s made by stewing together tomatoes and other vegetables like bell peppers and onions until they come together in a chunky sauce. Then, eggs are gently cracked into the mixture and left to poach until the yolks are runny but the whites are set. This can be eaten with flatbread, pita bread, or on its own.
Should You Be Eating Eggs?
Eggs are rich in nutrients and have plenty of protein considering their small size. By eating them for breakfast, you can help keep your body fuller for longer throughout the day, which will help enable you to make healthier food choices all around.
Want to know more about foods that work well for your unique genetic makeup? Explore the eating behaviors and food preferences hidden in your DNA with our new Eating Insights Report.