If you enjoy eating eggs you may worry about harming your heart. Don't stress. If you're healthy, you can eat eggs guilt-free. But how many and how often?
Nutritionally, eggs have a lot to offer. With about 70 calories in one large egg, they're a great source of protein that helps stabilize blood sugar levels and provides structure to the body. Egg protein is also high quality, providing all the essential amino acids.
Egg yolks also contain antioxidants that may reduce the risk of age-related macular degeneration and cataracts, and protect against heart disease, stroke and some cancers. One large egg is also an excellent source of selenium, an antioxidant mineral that fights cell damage caused by free radicals and supports thyroid and immune function and riboflavin, a B vitamin that helps turn carbohydrates into energy, and vitamin D, important for strong bones and teeth.
2016 study published in the American Journal of Clinical Nutrition found that eating one egg a day was not associated with an increase in heart risks. That's on top of a 2003 study published in the British Medical Journal, which tracked 115,000 adults for 14 years: researchers found eating one egg daily was not associated with an increased risk of coronary heart disease and stroke.
Eggs can also fill you up, and may even help you eat less.
In a study published in 2013 in the European Journal of Nutrition, 30 healthy men were randomly assigned to eat one of three breakfasts—eggs on toast, cornflakes with milk and toast or a croissant and orange juice—on three separate occasions, each separated by one week. Subjects felt more full and less hungry and had less desire to eat after the egg breakfast than the other breakfasts. They also ate less at lunch and dinner after having the egg breakfast as opposed to the other breakfasts.
In another study published in 2011 in the International Journal of Food Science Nutrition adults ate three lunches — an omelet, a skinless potato or a chicken sandwich (each had similar calories) following a standard breakfast. Researchers found that the egg lunch was significantly more satisfying than the potato lunch. They concluded that eggs for lunch could increase satiety more than a carbohydrate meal and might even help reduce between-meal calorie intake.
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