Ajit Karn
Are eggs good for you or not? The egg is standard breakfast fare, but many people may be wondering whether eggs are healthy.
Each egg contains only 78 calories and is an efficient source of protein and micronutrients. A sizable egg has approximately 6 grams of protein. Eggs are also an excellent source of vitamin D (which supports bone health and the immune system) and choline (which supports metabolism, liver function, and embryonic brain development).
Egg yolks are rich in the antioxidants lutein and zeaxanthin, which have been shown to reduce the risk of cataracts and macular degeneration, the primary causes of blindness in individuals aged 55 and older.
However, egg yolks are notorious for their cholesterol content. A typical large egg contains 186 mg of cholesterol, which is more than half the amount formerly recommended for daily consumption before federal dietary guidelines(link opens in new window) discontinued the number in 2015, citing a lack of scientific evidence to support a particular limit.
Are eggs good for you or not?
The sunny side of eating eggs?
We may be more accepting of eggs as part of a heart-healthy diet than we were 20 years ago, but they are still a source of dietary cholesterol. It is reasonable for healthy individuals to consume one egg per day as part of a nutritious diet.
A study published in May in the journal Heart(link opens in a new window) found that eating an egg a day may keep the doctor away.
Over the course of nine years, researchers examined nearly half a million Chinese adults and discovered that consuming up to one egg per day decreased the risk of heart disease and stroke. Experts have pointed out, however, that the study’s participants did not consume a Western diet.
Another May study published in The American Journal of Clinical Nutrition revealed that consuming at least 12 eggs per week for three months did not increase cardiovascular risk factors in individuals with prediabetes and Type 2 diabetes. This result coincided with a healthful diet designed to assist participants in the study lose weight.
Whether (and how) to eat eggs
Those at risk for heart disease, those with diabetes, and those who have suffered a heart attack should pay strict attention to their cholesterol intake.
However, this does not imply that cholesterol renders eggs an unhealthy option. If a person’s diet contains little cholesterol from other sources, eggs may be less hazardous.
Eggs may be the only source of cholesterol for a vegetarian who abstains from consuming red meat. Those individuals could likely benefit from consuming more eggs in their diet.
Eggs must be refrigerated and cooked thoroughly because uncooked eggs pose a greater risk of contamination. Common techniques for preparing eggs include simmering, poaching, scrambling, and frying.
As part of a balanced diet, the American Heart Association recommends(link opens in new window) one egg (or two egg whites) per day for egg eaters.
Egg whites contain abundant protein without the yolk’s cholesterol. Carson recalled preparing her children lower-cholesterol scrambled eggs by combining two whole eggs with two egg whites.
There are additional beneficial components in the yolk that you will miss out on if you do not consume it.
Carson recommends using a non-tropical vegetable oil such as maize, canola, or olive oil for frying eggs. Adding no animal fat would be an excellent decision. If you must include fat in your diet, choose a heart-healthy oil over butter or pork lard.
But bacon was a poor choice to begin with.
Also read: How to care for your eyes?
