Are Eggs Healthy for You? Is it Good to Eat Them Daily?

Introduction

If you have spoken to anyone about having eggs for breakfast daily, then they’d probably tell you that eggs are not healthy. 

That they are full of fat, to eat only the egg white and not the yolk, heart disease because of cholesterol, etc. 

While it is true that eggs contain cholesterol, it is also important to remember that our liver makes certain amounts of cholesterol every day. 

These levels are closely monitored in the body, and if we consume cholesterol, then our liver tends to synthesize less to compensate. 

Plus eggs are chock-full of the good guys- High-Density Lipoprotein (HDL) Cholesterol. 

Nutritional Benefits of Eggs

Eating eggs alone is never the issue. It is the additional amounts of fat or butter we add, along with mayo, cured meats, or a fatty dip on the side which is the problem. Let us see what an egg contains, and how it corresponds to our recommended daily allowance, with respect to the nutrients it can supply-

*Based on a 2000-calorie diet and RDAs for adults.

Healthiest Way to Cook Eggs

Let us illustrate with an example we don’t want the yolk, and instead choose to plainly scramble two egg whites, we get a low calorie (34 cal), high protein (7g) meal. 

But if we choose to have fried eggs instead, then it is about 180 calories ( around 15g fat, 12 g protein, over 420 mg cholesterol). 

What about a fast food breakfast? 

That is a whopping 700 calories with almost 500 mg cholesterol, 50g fat, and about 25g protein. 

So, if you wish to incorporate eggs, stick to baked versions, or toss in some greens and veggies for fiber. 

Have an egg with a small serving of upma and you will feel fuller for a longer while. One egg dosa on a non-stick pan without additional oils is also a great choice since it comes well below 150 calories. 

Get some fruits or a salad on the side, some black coffee, and you are all set. Don’t opt for chutney podi which will need oil or ghee.

Eggs and Weight loss benefits

Since eggs are nutrient-dense, protein-rich, and low in caloric content, it is a great superfood to include in your daily diet, as you feel fuller for longer. 

Eggs are easy to make or incorporate into a variety of recipes. You have all the vitamins and minerals you need, and hence it is good for healing and body maintenance. Since you feel satiated for longer, the urge to snack comes down. 

All of these factors help you make healthier choices. 

Of course, weight management also depends on the total calorie deficit you can achieve in a day, along with exercise on a regular schedule. 

Conclusion

Don’t give in to misinformation and incorporate eggs in the right way, to maximize their benefits in your diet. 

You do not need to eat it every day. 

Probably 3 days a week is also fine. Consume lentil-rich dosas or adai. 

The soaked grams and fermented batter do wonders for your gut. You can always just crack an egg on top and eat an egg dosa or pesarattu. 

It is an easily accessible source of protein, vitamins, minerals, and good fats. You do you! Weight loss does not need to be boring or repetitive with respect to food choices.