Lean foods such as eggs are light and can be prepared in numerous ways so they are frequently a part of the daily breakfast meal. Although, there has been conflicting information concerning their healthwise quality, particularly the cholesterol content within the past decade, Save Energy/Electricity.
Whether it is a good idea to have eggs in the morning depends on the goals and one’s health requirements, the dieticians stated above claim.
“I remind people that they can eat eggs daily.” —These words belong to Grace Derocha, a registered dietitian and an Academy of Nutrition and Dietetics spokesperson. As long as every type of food consumption is managed properly in terms of cooking methods and proportion to other meals, it is fine.
One has to find out the best, or at least better way of preparing eggs for breakfast if one loves eggs. To a certain extent, it may be possible to implement all of these methods at some point or all the time; therefore, these tips will be useful.
Egg Nutrition Summary
In one whole large egg, you’ll find:
- 72 calories
- 6. 2 grams of protein
- 5 grams of fat, of which 1. 6 grams come in the form of (saturated) fats.
- 0 grams of sugar
- 0 grams of carbohydrates
But, it is noteworthy that the yolk and the whites of the egg have different nutritional benefits. The whites of the egg are rich in proteins and at the same time contain low calories while most of the fats as well as the calories are found in the yolk. This is because yolk contains saturated fat and at the same time beneficial omega 3 and omega 6 fatty acids.
Apart from protein, eggs’ whites contain a variety of B vitamins; B1, B2, B3, B5, B6 and B12, and minerals which include calcium, magnesium, phosphorus, and potassium as pointed by Whitney Linsenmeyer, PhD- Assistant Professor, Saint Louis University, and media representative, Academy of Nutrition and Dietetics.
Is it possible for one to eat eggs every morning for breakfast?
However, those who are limiting saturated fat—especially individuals managing or at risk for cardiovascular conditions—should monitor their egg consumption, Linsenmeyer advises. Specifically, they might consider reducing or eliminating egg yolks from their diet.
Egg yolks contain a significant amount of saturated fat, so eating only the whites provides plenty of protein without the added fat. However, this also means missing out on the beneficial omega-3 and omega-6 fatty acids found in the yolk, which are good for heart health. Plus, you’ll lose the richer taste that yolks offer.
Derocha suggests a balanced approach for clients watching their saturated fat intake: a mix of yolks and whites, with more emphasis on the whites. For example, they might use one yolk for every two egg whites.
There’s also the “fullness factor” to consider, as the fat in the yolk can help you feel more satisfied with your meal compared to eating only the whites.
How can I take eggs in the morning to improve my health?
Due to the adaptability of eggs, one can prepare them more nutritious to less nutritious. If you eat eggs frequently, keep these two factors in mind: If you eat eggs frequently, keep these two factors in mind:
Cooking method
The method of preparation such as frying or boiling is cited by food bloggers.
Some folks enjoy frying their eggs in butter or some other animal fat such as bacon grease – this is rich in saturated fats. And those elements “ could add flavor to your eggs, is it really necessary?” Derocha asked.
In general, the specialists advise using healthy oils for cooking, for example, olive oil or avocado oil. If calories from oil is an issue, then these can be reduced even further by using the ‘oil spray’, established by Derocha.
Or you can go for a method which involves no advection of fat, for example, poaching or boiling of eggs.
Additional ingredients
The nutrients in your egg breakfast aren’t just about the eggs themselves — the ingredients you pair with them matter greatly, experts say. Adding nutrient-dense vegetables, fruits, and whole grains into your egg-based meals can boos up their nutritional value.
For instance, on one end of the spectrum, you might have a quiche with a buttery crust, bacon with cheesy scrambled eggs, or eggs fried in butter. On the healthier end, you could opt for an omelette filled with greens and vegetables, a poached egg on whole-grain toast, hard-boiled eggs with fruit, or breakfast tacos with avocado and fiber-rich black beans.
While all these options can fit into a healthy diet, it’s important to consider how often you’re eating eggs for breakfast. If you frequently enjoy eggs, try adding more fruits and vegetables into your meals and save indulgent options like bacon or cheesy quiche for an occasional weekend treat.
Also, learn to make delicious: boiled egg fry
What About Organic, Cage-Free, and Other Eggs?
When shopping for eggs, you’ll encounter various labels, such as:
- Organic
- Non-GMO
- Cage-free
- Free-range
- Pasture-raised
If animal welfare is important to you, it’s worth understanding what these labels mean and how they’re regulated. Organizations like A Greener World and Humane Farm Animal Care grade eggs based on animal welfare standards. Depending on your values and budget, these labels might influence your choice.
However, experts say that nutritionally, all eggs are similar regardless of the label. You can expect the same nutritional value from any standard egg.
The exception is “fortified” or “enriched” eggs, which contain more heart-healthy omega-3 fatty acids than regular eggs.
Also read about health benefits of century egg