There is a lot of misinformation out there when it comes to eggs. Forty years ago, scientists linked the cholesterol in eggs to high blood cholesterol, and while that science has been debunked, many people remain weary of this nutritious, protein powerhouse.
"One egg per day is generally considered healthy," explains registered dietitian Casey Berglund of Worthy & Well. "The cholesterol in our blood is mostly affected by what the liver makes. The liver makes more cholesterol when one consumes saturated and trans fats."
Below, Berglund tackles some of the most common questions and concerns people have about eggs. If you are looking for some clarity on the subject, read on!
Why should I eat eggs?
Egg whites and egg yolks are both an excellent source of protein. "Protein is part of every single cell in your body," says Berglund. Protein helps you build muscle mass, aids your immunity, and keeps skin, hair, and nails looking their best!
But aren't eggs unhealthy?
Eggs, according to Berglund, are neither 'good' nor 'bad.' "Instead of placing foods in a good-or-bad box right away, ask yourself questions that will help you feel clear and confident that the choice you make is the one that’s right for you," she says. She calls this thinking 'outer wisdom' or having enough information about the food you are eating to understand how it impacts your body.
[bctt tweet="Are Eggs Healthy? 8 Questions We Often Have About This Diet Staple"]
Are egg whites healthier?
According to Berglund, egg whites contain most of the protein found in eggs as well as a hefty amount of magnesium and selenium. Magnesium is useful for the maintenance of nerves and muscles while selenium helps prevent damage to the cells in your body.
What is in the yolk?
Like egg whites, yolks contain protein but they also contain fatty acids that are essential for brain functioning. The yolks are also a great source of vitamins A, D and K, iron, and zinc.
But isn't there too much cholesterol in yolks?
There is good news on this front: it turns out that the cholesterol in eggs may not be as harmful as we once thought. As Berglund explains, "scientists used to think that cholesterol in food was the main contributor to cholesterol in the human body, but more recent research, however, supports that the majority of cholesterol in the human body comes from what is made by the liver." One study out of Harvard suggests that eating eggs can actually reduce
your risk of developing heart disease. In fact, recent studies and surveys
have found little to no correlation between blood cholesterol levels and the consumption of dietary cholesterol.
How many eggs can I eat each day?
Berglund says there isn't really a specific number when it comes to how many eggs you could, or should, eat over the course of a day. It all depends on your health. "Healthy people without high blood cholesterol, diabetes, or heart disease, could consume an egg a day without concern," she says. If you have high blood cholesterol, diabetes, or heart disease, Berglund suggests reducing your egg consumption to two or fewer per week.
What if I don't like eggs?
If you prefer a vegan diet or just plain don't like eggs, there are other, viable, protein sources available to you. If you want a simple, easy, meat-free option, try chickpeas. "Rinse and drain a can of whole chickpeas, and use them to round out the nutrition in your salad instead of a boiled egg," Berglund says. You could also use beans, legumes, tofu or nuts.
What's the best way to eat eggs?
The best way to eat your eggs depends on your personal tastes. Fried, boiled, poached, scrambled, in a curry, on a salad -- it is up to you! "It’s important to keep the pleasure in food and eating. If you don’t love it, leave it," Berglund says.
For some creative ways to work eggs into your healthy eating routine, check out the BodyRock Meal Plan!
Have you made eggs a part of your healthy diet? What is your favorite way to prepare eggs?
Source: Huffington Post