Eggs: Good or Bad?

Eggs have a reputation for being tasty and rich in life-sustaining nutrients. They also have a less-than-savory rep for being loaded with cholesterol. But as you’ll find out, not all cholesterol is created equal.

So, are eggs good or bad for you? Let’s explore.

Just one large egg contains 212 mg of cholesterol, which accounts for more than half of the recommended daily amount. However, researchers have discovered that not all cholesterol is created equal—and not all of it is bad for you.

 

• Multiple studies have found no correlation between egg consumption and heart disease or stroke in otherwise healthy people.
• Most people can eat up to seven eggs per week. However, some research shows that if you have diabetes, consuming seven eggs per week may increase the risk of heart disease.
• Eating eggs is shown to raise your HDL (good) cholesterol while changing your LDL (bad) cholesterol from small and dense to large—which is a good thing.
• Eggs are rich in lutein and zeaxanthin. These unique antioxidants protect your eyes against harmful sunlight and reduce the risk of age-related eye diseases like cataracts and macular degeneration.
• Be careful what you eat with eggs. Pairing them with bacon or sausage will increase your cholesterol intake well beyond a healthy level.
• If you don’t want the cholesterol but still want the protein, you can eat just the egg whites.

 

Consider this. One large egg is only 77 calories. Now factor in just 5 g of fat, 6 g of protein and all nine essential amino acids. Eggs also contain choline, which is an essential nutrient for your brain. Plus, plenty of iron, phosphorus, selenium, and vitamins A, B12, B2, B5 and more.

 

Ways to add eggs to your diet 
You know the classics, like scrambled, over-easy, or sunny-side up. But there are many ways to incorporate eggs into your daily diet.

Omelets are great because they’re totally customizable. Play around by combining your favorite veggies, like cherry tomatoes, spinach and mushrooms, along with a pinch of cheese.

Egg and avocado toast—a trendy breakfast or a protein-packed lunch? Mash half an avocado with olive oil and lime juice, spread on two slices of whole-wheat toast and top with a fried or poached egg.

The verdict? Eggs are brain food, body food and all-around super food.

 

Your road map awaits

Ready to take charge of your health goals? The Online Health Coach is here to help! Set and manage goals, track your progress and get support pursuing health activities. Think of it as your go-to for everything related to your health.

 

 

Sources:

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
https://www.healthline.com/nutrition/why-are-eggs-good-for-you#TOC_TITLE_HDR_4
https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not