Eggs are a complete source of high-quality protein — meaning they contain all nine essential amino acids, which are building blocks for bones and muscle, explains holistic nutritionist, Ashley Walter. “Foods higher in protein boost your satiety levels and keep you fuller longer so they lend to weight management,” she adds.
In addition, eggs — and in particular, the yolks — contain many vitamins (A, riboflavin, folate, pantothenic acid, B6, B12, C, D, E) and minerals (phosphorus, selenium, calcium, zinc), says Edgemon. “The egg yolks also contain choline, a much-needed nutrient for metabolism, nervous system and liver health, and antioxidants lutein and zeaxanthin, which are helpful for eye health,” she says.
The nutrient-dense food also contains healthy fats, including omega-3 fatty acids, which can help support cardiovascular health.
What about cholesterol?
As far as cholesterol is a concern, research shows that for most people, eggs will not negatively impact cholesterol levels, says dietitian Claire Edgemon. In the same vein, another dietitian with the Cleveland Clinic Julia Zumpano, explains that “since egg yolks contain cholesterol — the whites do not — it was once thought to avoid them to prevent high blood cholesterol values, but clinical research has proven that to be only an association. Data does not show that eggs can increase cholesterol unless eaten in excess.”
In fact, adds Edgemon, “eggs have been shown to increase the healthy cholesterol [HDL];” and it is fine to eat an egg a day or a couple of eggs every other day,” says scientist Alice Lichtenstein, “just as long as they are not accompanied by bacon or sausage, which are high in saturated fat.”
That said, if you have a family history of high cholesterol, Edgemon says it might be wise to limit egg consumption. But in general, elevated cholesterol is more often linked to diets high in processed foods and low in fiber, says a dietitian specializing in functional gut health, Naria Le Mire. “If someone is concerned about cholesterol levels, they should first review their intake of highly processed foods and fiber,” she says.
What are some good egg alternatives?
Meanwhile, as the price of eggs keeps shooting through the roof, you may begin to look at possible alternatives for you and your family. If you don’t have eggs on hand or simply can’t — or don’t want — to eat them, you can use several egg alternatives, such as the following:
Chia seeds. When mixed with water, chia seeds form a gel that acts as a binder similar to eggs in baked foods. For one large egg equivalent, the Academy of Nutrition and Dietetics recommends mixing 1 tablespoon of chia seeds with 3 tablespoons of water and then letting it stand for five minutes.
Flax seeds. Like chia, flax seeds can be a substitute binding agent. Just add a tablespoon of ground flaxseed to 3 tablespoons of water. Let it thicken for five minutes and then use it to replace one large egg.
Tofu. Looking to whip up some breakfast? Try scrambling 2 ounces of cubed, firm tofu instead of a large egg. The Academy of Nutrition and Dietetics recommends sprinkling the tofu scramble with nutritional yeast and a pinch of salt or pepper. You can even add a dash of turmeric to get that egg-like color.
Applesauce. If you’re baking, the best replacement for eggs is something that’s both moist and rich. Applesauce fits that bill. Or you can swap in a mashed banana, pureed avocado or silken tofu. Using ¼ cup of these plant-based ingredients can replace one large egg.
