This breakfast staple has come out of its shell
BHM Edit Staff | 10/21/2013, 1:53 p.m.
Remember the old ad campaign slogan: “the incredible, edible egg”? Turns out it wasn’t too far off the mark. Despite the bad rap this simple little “breakfast food” once received, eggs are a low-calorie, low-cholesterol, protein-packed choice.
Just the Facts
- Eggs are low in calories. A large egg is just 80 calories; hard-boiled egg whites are only 15 calories per egg. Even fried or scrambled with a small dab of butter, an egg is still less than 100 calories.
- Eggs are packed with vitamins and nutrients. You might know eggs have protein (6 grams for a large egg), but did you know they also contain vitamins A and B-12, folacin, riboflavin, and the minerals iron, phosphorus and zinc? Throw in choline and DHA, essential brain health nutrients, and you’ve got a nutritional powerhouse!
- Eggs won’t bust your cholesterol budget. Early tests were faulty; one large egg has only 213 milligrams of dietary cholesterol. Research shows saturated fat, not dietary cholesterol, raises your cholesterol level. You can eat up to four whole eggs each week. If you’re still worried about your cholesterol intake, egg whites are cholesterol- and saturated fat-free, so you can eat an unlimited number of these.
- Eggs are good for your eyes. Eggs contain lutein and zeaxanthin, carotenoids that may prevent macular degeneration and cataracts.
So take eggs out of the “time out” closet, because as Clyde Yancy, M.D., chief of cardiology at Northwestern University Feinberg School of Medicine, says, “Eggs are nearly a perfect food.”