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 muscular 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.
BUT, Is having an egg a day OKAY?
Researchers found eating one egg daily was not associated with an increased risk of coronary heart disease and stroke.
One large egg contains about 180 milligrams of cholesterol. It’s advised to cap dietary cholesterol at 300 milligrams daily. For those with heart disease, type 2 diabetes or high LDL (bad) cholesterol levels, the American Heart Association and National Cholesterol Education Program (NCEP) suggest limiting cholesterol intake to 200 milligrams daily.
Try to limit yourself to one whole egg (and add a few extra egg whites and fresh vegetables) when making scrambled eggs, omelets and frittatas. It’s fine to have a few additional egg whites during the week.
Egg whites are a low-calorie food, with just 17 calories — opposed to 71 per whole egg. They contain no saturated fat or cholesterol, making them a popular choice for those watching their cholesterol levels or suffering from diabetes or heart disease. Egg whites do not contain carbohydrates or sugar.
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