Whether you’re scrolling social media or listening to the news, it’s likely you’ve come across nutrition headlines that made you question First, you’re reading an article where eggs are highlighted as a go-to food. Then, you scroll a little further and eggs are being demonized for their cholesterol content.
With the sea of information available at your fingertips, we want to make sure you’re equipped with the facts, not fears, when it comes to your best diet. We’re kicking off a new series here on the blog, Ask Our Dietitian, to answer those burning nutrition questions and provide you with the science-based facts from a registered dietitian nutritionist.
To start off, we’re tackling one of the popular questions we’ve seen asked online, “Should you eat eggs daily?” Find out what a nutrition expert has to say.
THE SCOOP ON EGG NUTRITION
When you eat the whole egg, yolk included, you get other important nutrients like choline (an important B-like vitamin that supports healthy metabolism and muscles), vitamin B12 (an important vitamin for cell health), and antioxidants like lutein and zeaxanthin (important nutrients that support your eye health as you age.)
Where eggs tend to be demonized is when it comes to their dietary cholesterol content. Don’t worry, this shouldn’t scare you . We’ll explain what you need to know when it comes to this nutrient.
A large egg contains 207 mg of dietary cholesterol. In the past, dietary recommendations limited dietary cholesterol consumption to no more than 300 mg per day out of concern that dietary cholesterol consumption would affect blood cholesterol, potentially contributing to heart disease. With a large egg containing nearly 69% of the daily recommended intake for dietary cholesterol, headlines saturated the media that made America afraid to eat eggs.
Research evolved, and has shown that dietary cholesterol does not affect blood cholesterol like we once thought. The 2015-2020 Dietary Guidelines for Americans (DGA) even removed restrictions placed on dietary cholesterol, and instead encouraged Americans to focus on a variety filled, nutrient dense diet.
While there’s no recommended daily limit for dietary cholesterol anymore, health professionals agree that the focus of your diet should be on eating foods that contribute good-for-you nutrients to the diet. Considering the beneficial nutrients that eggs provide despite their higher cholesterol content, they are considered one of these good-for-you, or nutrient dense, foods.
SHOULD YOU EAT EGGS DAILY?
Here’s the deal: most healthy individuals can eat one to two eggs per day as part of a balanced diet. Even the American Heart Association suggests including one egg or two egg whites as part of a heart-healthy diet.
But remember, everyone’s health needs are different. If you have heart-disease or high cholesterol, you may want to be more cautious about how you work eggs into your regular routine. This doesn’t mean you have to avoid eggs entirely, but just be savvy with how you use them.
For instance, while the whole egg provides the full “bang for your nutrient buck”, if your doctor has advised you to monitor your dietary cholesterol intake, you can include egg whites in your diet. Just omit the yolk (since that’s where the cholesterol is housed) to lower your dietary cholesterol intake while still reaping the protein benefits eggs offer.
KETO*-FRIENDLY DIET TIPS WITH EGGS
Given eggs have no carbohydrates and contain 12% of the daily value for protein, they make an excellent addition to your keto*-friendly diet. Here are a few of our favorite ways to add eggs to your diet.
- Keto*-Friendly Pancakes
- Add an egg into your favorite keto pancake mix. This will increase the protein while adding additional nutrients as well. Top with a sprinkle of :ratio’s Keto*-Friendly Granola for a fun texture and a ¼ cup of berries for more fiber.
- Keto*-Friendly Chicken Salad
- Chop a hard-boiled egg and serve it up on your chicken salad at lunch. Swap the shredded cheese and croutons for baked cheese crisps.
- Keto*-Friendly Pudding
- Get your hands on the new :ratio Keto*-Friendly Dairy Drink and some eggs, then experiment and make your own stove-top pudding. Swap out higher carb thickeners, like cornstarch, and try using almond flour or chia seeds as a keto*-friendly alternative. This may take a little creativity, but in time you may have your next favorite keto*-friendly dessert!
And don’t forget to try out the keto*-friendly breakfast bread using :ratio’s vanilla dairy snack and was inspired by you!
THE BOTTOM LINE
Eggs are a low-carbohydrate protein source that make convenient, affordable, and versatile meals come to life.
If you enjoy eggs, rest assured they can fit in your balanced, keto*-friendly lifestyle on a regular basis. Consider your own health needs and work with a dietitian or your doctor if you have any questions.
*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods. See information for calorie, total fat and sat. fat content.