Is An Egg Everyday Okay? - Crozer-Keystone Health System - PA

Published on June 02, 2015

Is An Egg Everyday Okay?

At about 70 calories, one large egg is a source of high-quality protein.

Research shows that moderate egg consumption
does not increase your risk of heart disease.

Scrambled, poached, hard boiled, over easy, sunny side up…it doesn’t matter how you crack it, eggs have a lot to offer you nutritionally.

At about 70 calories, one large egg is a source of high-quality protein, which helps stabilize your blood sugar levels and provides structure to your body as well as offering up the essential amino acids your body needs.

And make no yolks about it – the little yellow center of an egg packs a major nutrition punch. Egg yolks contain vitamins B12 and D, riboflavin, and folate, all of which contribute to lowering the risk of heart disease. These vitamins and minerals also help turn carbohydrates into energy and promote strong bones and teeth. Eggs are also a great source of selenium, which is an antioxidant mineral that fights against cell damage caused by free radicals and supports thyroid and immune function.

However, eggs sometimes get a bad rap. That’s due to the fact that the yolk contains a considerable amount of cholesterol. For example, a large egg contains about 185 milligrams of cholesterol. Because the American Heart Association (AHA) recommends you limit your intake of cholesterol to 300 milligrams per day. That means that if you eat two eggs one day, you will exceed the limit.

Knowing that high blood cholesterol levels contribute to the risk of heart disease and heart attacks, it’s no wonder people with other risk factors may have been steering clear of eggs. This might not be necessary, though.

Research has shown that, for most people, cholesterol in food has a much smaller effect on your blood levels of total cholesterol and “bad” LDL cholesterol than does the mix of fats in your diet. In fact, recent research has also shown that moderate egg consumption doesn’t increase the risk of heart disease and can be a part of a healthy, balanced diet.

However, people who have difficulty controlling their total and LDL cholesterol levels may want to be cautious about eating yolks where most of the cholesterol is. Instead, opt for a breakfast of egg whites – you’ll still get protein, with less cholesterol.

If you or your doctor are concerned about your cholesterol levels, there are some changes you can make in your everyday life that have nothing to do with eggs:

  • Lose excess weight
  • Exercise most days of the week
  • Quit smoking
  • Only drink alcohol in moderation
  • Eat heart healthy foods

When it comes to making over your eating habits, choosing healthier fats, eliminating trans fats, picking whole grains, stocking up on fruits and vegetables, and eating foods rich in omega-3 fatty acids is the way to lower your cholesterol.

And when it comes to eating eggs, remember this: a breakfast consisting of scrambled eggs with a side of fruit and whole grain bread is drastically different than scrambled eggs with cheese, bacon, home fries and white toast.

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