I’m an egg addict. Even though “become a master chef” is on my New Year’s resolution list every year, life (and New York City’s meager kitchens) can sometimes defeat my best intentions. .
Add eggs. Whether they’re in an omelet, on avocado toast, or on their own, eggs feel like a healthy step up from a bowl of cereal for dinner on a busy day. But now that eggs can be incorporated into your diet multiple times a week, you’re wondering just how healthy they are. Really The idea is to pack in all the egg yolk.
How many eggs can you eat in a week?
Fortunately, it seems perfectly normal to continue eating a carton of eggs every week. “For the average person, two eggs a day is perfectly fine,” says Keri Gans, R.D., author of “Eating Two Eggs a Day.” small change diet. Phew.
Here’s how to check if the eggs in your fridge are still good.
However, there is one big caveat. “You need to look at your entire diet to see where your saturated fat is coming from,” Gans says. “Eating two eggs a day is perfectly healthy, but if you like scrambled eggs with cheese, you’ve added a lot of saturated fat and calories.”
So, what happens to the cholesterol contained in eggs?
Eggs have gotten a bad rap in the past because they’re high in cholesterol (186 mg per large egg; previous guidelines recommended consuming less than 300 mg of total cholesterol per day). At the time, experts believed that dietary cholesterol affected blood cholesterol, which could lead to clogged arteries and heart attacks. However, recent research and recommendations have shown that it’s mostly saturated fat, not dietary cholesterol, that can influence the body’s “bad cholesterol.”
The American Heart Association recommends getting no more than 6% of your daily calories from saturated fat. That is, if a day he takes in 2,000 calories, then saturated fat should not exceed 120 calories, or 13 grams. For reference, one large raw egg contains about 1.6 grams of saturated fat. It might not sound like a big deal, but that’s before you cook it with butter or EVOO, and potentially top it with cheese or bacon.
But Sonya Angelone, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says you shouldn’t stop worrying about the cholesterol in your food, nor should you worry too much about it. Masu. The 2015 Dietary Guidelines for Americans removed the recommendation to limit eggs, but still states that Americans should get as little cholesterol as possible from their diet (although 1 The old recommendation to consume less than 300 mg of cholesterol per day has been removed).
Is egg white better than whole egg?
Well…not exactly. Simply switching from whole eggs to egg whites may not result in nutritional improvements.
“Egg yolks have certain nutrients that you can’t find in egg whites alone,” Gans says. “All fat-soluble vitamins are in the egg yolk, so if you remove the yolk, you’re certainly removing fat, but you’re also removing a lot of the nutritional value.” If you want an easy but healthy meal. is not optimal.
So…can I eat eggs every day?
Ultimately, it’s about having a little more mix in your diet, says Beth Warren, RDN, founder of Beth Warren Nutrition and author of Beth Warren Nutrition. Live a real life with real food. “In general, we don’t recommend eating certain foods every day,” she says. She recommends rotating foods every three days. “Eating this way also allows you to get a more balanced intake of vitamins and nutrients from different amounts of whole foods,” Warren says.
Still, if you eat something every day, eggs aren’t a bad option. “The immense benefits of eating eggs make it worth incorporating into your diet, simple, easy, and affordable, as long as the total amount of saturated fat in your diet per day is taken into account.” ,” Warren said.
The bottom line, Gans says, is that the right amount of eggs depends entirely on the rest of your diet. One large egg contains about 80 calories, 5 grams of fat, and 6 grams of protein. So if you’re already getting enough protein and fat in other meals, it’s not a good idea to eat a five-egg cheese omelet for breakfast every day. But if you know you’re going to be on the go and aren’t sure where your next solid protein source will come from, take the plunge and crack an extra egg into the skillet before you head out the door.
Additional reporting by Colin Miller.
Makaela McKenzie is a journalist who writes about women and power. She covers women’s equality through the lens of gender disparities across sports, wellness, and industries, and is the author of her own book. Money, power, respect: How women in sports are shaping the future of feminism. Mac most recently served as the next senior editor. Glamour There she directed all health and wellness coverage. Her work is Elle, Glamour, Self, Bustle, Marie Claire, Allure, Women’s Healthand forbes Among other publications.
