6 Reasons Eggs are Still Part of Healthy Diet

Published on: 05/04/2009
eggs with veggies in cast iron skillet

Since the 1970’s we were told not to eat eggs because they were too high in cholesterol. Recent review of over 200 studies has shown that eggs do not have much effect on our cholesterol but many are not aware of that or are still being told by health professionals to avoid eggs.

Consider these 6 reasons why eggs are part of a healthy diet.

1. Cholesterol in food does not have much effect on our blood cholesterol.

Eating too much saturated fat is actually what contributes to high cholesterol levels. Focus on controlling the amount of saturated fat you eat instead.

2. Eggs are actually low in saturated fat.

One egg has less than 2 grams saturated fat and for heart health we should try to eat no more than 15-20 grams saturated fat daily. So 2 eggs for a meal would be no more than 25% of that daily limit. In comparison, a small 95% lean burger has 3 grams saturated fat.  Eggs also contain 44% monounsaturated fat, which is the type of fat that can help lower cholesterol.  Don’t forget to keep the butter, bacon and sausage to a minimum though or you will get a lot of saturated fat.

3. Eggs are a very high quality source of protein.

Eggs contain 13 essential vitamins and minerals, and are a good source of choline and lutein, important for healthy brain and eyes.

4. Eggs can help control hunger and make weight loss easier.

In one study comparing an egg breakfast to a bagel breakfast, those who had eggs for breakfast reported feeling less hungry throughout the day and lost 65% more weight.

5. Eggs are a low calorie food.

One egg has about 75 calories. So if you eat an breakfast of 2 eggs, 2 whole grain toast with a little preserves, and fruit  – you will have a tasty well balanced meal for under 500 calories!

6. Eggs make a nutritious, low cost meal compared to other protein foods. 

We could all use a little savings right now on the grocery bill right?

So there you have it – 6 reasons to stop worrying about eggs clogging up your arteries. Try some new egg recipes and don’t forget about egg salad sandwiches, deviled eggs, or a hard-boiled egg in your salad.

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I’m Karen, a diabetes nutrition specialist who is passionate about fighting diabetes for my clients, my family, and myself.

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