Why It's Safe to Eat Eggs Now

Thinking of scrambling up an egg for breakfast, but worried about the cholesterol in the yolk? For years, we’ve been warned to limit our intake of dietary cholesterol to 300mg daily. And because egg yolks were a source of cholesterol (there’s about 185mg per egg), we steered clear.

Fortunately, eggs may be making a comeback thanks to the Dietary Guidelines Advisory Committee, which recently released their 2015 Scientific Report.

These findings, which are used to create the Dietary Guidelines for Americans, include a recommendation to lift the limit on dietary cholesterol. Why? Because research suggests that for most healthy people, the effect of dietary cholesterol on blood cholesterol levels—and therefore, heart disease risk—is not as significant as the mix of total fats in the diet.

That means most people can safely enjoy eggs, which is good news because they contain protein, vitamin B12, riboflavin, selenium, folate, biotin, choline and vitamin D, all of which keep you healthy. Until the guidelines are officially revamped, the recommended limit is one whole egg daily, which is ideal for most people, particularly those trying to lose weight. You can enjoy all the nutrients of the yolk and still get volume and protein by combining one whole egg with unlimited egg whites.

My family goes through about two dozen eggs a week.

Of course, they’re a no-brainer at the breakfast table—omelets loaded with veggies are a great way to start the day. But we also have eggs at lunch, boiled and added to a sandwich or on top of a salad; for dinner, as a filling frittata; and even as a snack. Check out all the tasty ways you can enjoy eggs—for breakfast and beyond.

Note: Some folks with very high cholesterol levels or those with diabetes may still need to limit their intake or opt for egg whites over whole eggs. Always check with your physician and follow his/her advice.

But if you're in the clear, here are three reasons to consume eggs:

For an Energy Boost

Starting the day with an omelet will help you fill your tank with protein, which gives you an early energy boost to help you power through the morning. You can get an extra helping of vitamins and fiber by adding some vegetables into the mix. The sky is the limit here, but I personally like tomatoes, spinach, mushrooms and onions. Experiment to find out your favorite omelet combos.

To Slim Down

People on a calorie-controlled diet who had eggs for breakfast lost more weight than those who consumed a bagel breakfast, suggests a study in the International Journal of Obesity. Eggs are a source of lean protein, particularly if you focus on the egg whites (there are 4 grams of protein per egg white, which contain only 17 calories).

Don’t feel like cracking whole eggs? Grab a convenient carton of egg substitutes—these are made from 99 percent egg whites, plus beta-carotene for color and a splash of vitamins and minerals that are naturally found in the yolks.

To Help Your Hair

Eggs contain biotin, a B vitamin essential for hair growth and overall scalp health. You can show your locks some love by eating a balanced diet that includes high-biotin foods, like eggs.

By Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC’s Today Show and founder of Nourish Snacks. Joy’s latest book is From Junk Food to Joy Food.

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