Egg dinner ideas
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Eggs: they’re nutritious, filling, and extremely versatile. Although eggs are high in cholesterol, eating them has very little effect on blood cholesterol levels in most people. 1 What’s more, they may provide some health benefits. Keep reading to learn all about eggs, along with great ways to include them in your healthy lifestyle.
Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial! Egg nutrition facts Eggs pack an impressive nutrient punch. Importantly, while both the yolk and white contain protein, the yolk is much higher in other essential nutrients.
5 grams of protein, 5 grams of fat, 0. 5 gram of carbohydrate, and 70 calories. This macronutrient profile makes them an ideal staple food for keto or low-carb diets. Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron. They also contain smaller amounts of the other B vitamins, vitamin E, potassium, and calcium. Additionally, eggs are high in choline, an essential nutrient which has been linked to liver and brain health. 4 Plus, the choline in eggs is absorbed more effectively than choline taken in supplement form.
5 Egg yolks also contain nutrients called carotenoids which may help protect eye health in some people. 6 However, this has not yet been confirmed in clinical trials. Eggs from pastured or organically raised hens have more omega-3 fatty acids and are slightly higher in protein, vitamins, and minerals than eggs from caged hens. 7 However, eggs from caged or conventionally raised hens are still rich in protein and other nutrients. Plus, there aren’t any studies showing one type of egg is better for your health than another. Eggs are an excellent source of protein Protein is vital for good health.
A few of its roles include helping your body build and maintain muscle and keeping your skin, hair, bones, and internal organs healthy. Eggs are a convenient and delicious way to help meet your daily protein needs. Three large eggs provide about 19 grams of high-quality protein. 8 We’ve included eggs as number 2 on our list of the top 10 high-protein foods. What’s more, although egg whites are popular among bodybuilders, whole eggs seem to be more effective for building muscle — in addition to being a much better source of nutrients overall. How many calories do eggs have?
One large egg has approximately 70 calories. This is the most common size of eggs that are found in grocery stores and served in restaurants. Of course, the larger the egg, the more protein and nutrients it contains, too. Different methods of preparing eggs can also affect their calorie counts. For instance, three large hard-boiled or poached eggs have about 210 calories, while three large fried or scrambled eggs can have 300 calories or more, depending on the amount of fat used during cooking. However, at Diet Doctor, we don’t think counting calories is a great idea. Regardless of their size or the way they’re prepared, eggs are a nutritious food you can enjoy regularly — two, three, or more at a time — without keeping track of their calories.
Eggs are filling and may help you lose weight Have you noticed that after eating eggs, you feel full and satisfied? In study after study, eggs have been shown to help people stay full for several hours after eating. 11 In some trials, people ended up naturally eating much less for the rest of the day after having a breakfast that included eggs compared to a breakfast without eggs. Eggs may be beneficial for heart health Decades ago, eggs earned a reputation for increasing heart disease risk because they’re high in cholesterol. However, according to recent high-quality research, the opposite seems to be true: eating eggs may improve several markers of heart health.
16 Upping your egg intake may also reduce insulin resistance, which is strongly connected to overall metabolic health. Moreover, although the yolk contains all of an egg’s cholesterol, it seems to provide most — if not all — of these health benefits. For example, in studies of people following low-carb diets, those who ate whole eggs experienced greater insulin sensitivity and beneficial increases in HDL and LDL particle size compared to those who consumed a yolk-free egg substitute. 18 In addition, consuming whole eggs may improve HDL’s ability to remove cholesterol from blood vessel walls in some people. Does eating eggs cause high cholesterol levels? Cholesterol is a waxy substance that is only found in animal foods like meat, eggs, and dairy products. Unlike fat, cholesterol has no calories.
