Eggs with benefits: A balanced path to health and weight loss
Scottish nutritionist Carrie Ruxton, in collaboration with Madeleine Myers for the magazine "Nutrients," specifies the number of eggs that, when included in a balanced diet, have a positive or neutral impact on health. Concerned about cholesterol levels? The impact depends on how the eggs are prepared. Additionally, when consumed in moderation, they can contribute to weight loss.
It's time to dispel the stigma surrounding eggs. While they do contain cholesterol, in healthy individuals, they do not cause a significant increase in "bad" LDL cholesterol levels. This applies as long as they are not fried in butter or served with sausage or bacon. The cholesterol found in the yolk itself is not harmful. Moreover, eggs eaten at breakfast effectively satisfy hunger, reducing the temptation to snack unhealthily.
Nutritional value in an egg
Just one egg provides approximately 6-7 grams of protein, which is essential for building muscles and regenerating the body. Eggs are also a rich source of vitamins A, D, E, and B, which are vital for the proper functioning of the nervous system and maintaining healthy vision. Minerals such as iron, phosphorus, selenium, and zinc positively affect natural immunity and contribute to healthy bones, while unsaturated fatty acids support heart and brain functions.
"Evidence from high-quality studies suggests they have a positive or neutral impact on health markers and do not pose a risk when eaten regularly as part of a balanced diet," write the scientists.
How many eggs a week aid weight loss?
Dr. Carrie Ruxton recommends that eating 7 to 14 eggs per week, equating to 1-2 eggs daily, is safe. Consumed alongside other healthy foods, they support weight loss due to valuable components, including proteins and unsaturated fatty acids, which promote a feeling of fullness.
Which eggs are the healthiest?
When choosing eggs, consider not only the breeding method of the hens but also the quality of the grains they consume. On your shopping list, it's worthwhile including organic eggs, which come from hens fed with natural, organic feed. Ideally, these should be free-range eggs, as research confirms that eggs from hens with access to fresh air have a better fatty acid profile than those from caged farming. Some packaging may include information about feed enriched with omega-3 fats – their higher levels might reduce the risk of heart disease.
Eggs worth eating for breakfast
For healthy breakfast recipes, you can confidently include simple items like hard-boiled or soft-boiled eggs. Egg salads with yoghurt and avocado, eggs benedict, or light scrambled eggs cooked in olive oil are also recommended. For those on a weight-loss diet, Turkish eggs – poached and combined with creamy yoghurt – are a good choice, though perhaps best not coated in melted butter.
