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March 31, 2017

How Many Eggs Should You Really Eat?

Do you still have reservations about eating eggs? For 40 years we’ve been warned by public health officials, the media and our own doctors to stay away from eggs. Lately, evidence on eggs has turned a new leaf, and most of us are glad to have our breakfast sunny side up again!

But, can you have too much of a good thing? How many eggs can you safely eat per day?

The Latest Stance on Cholesterol

Sure, eggs are high in dietary cholesterol, about 210 mg per egg, which is why experts used to vilify them for increasing risk for heart disease. But, experts now recognize eggs aren’t that bad for your ticker. Numerous studies reveal little relationship between eating eggs and increased risk for heart disease. The 2015 Dietary Guidelines recently removed dietary cholesterol as a nutrient of concern. They even removed the 300 milligrams daily cap on cholesterol. All this brings us to the next question….

So, How Many Eggs Can I Really Eat?

It’s hard to find a food that beats eggs. This cheap and versatile protein source is helpful for building muscle and losing weight. Eggs are a nutrition powerhouse with each large egg containing all 9 essential amino acids and a host of important vitamins and minerals.

Sadly, there’s no strong evidence for an absolute safe number of egg consumption daily. But, experts are fairly certain that healthy adults are in the clear to enjoy an egg a day. Note that a small study of 38 men also found evidence that the subjects can eat up to three eggs per day without negatively affecting their blood cholesterol. As long as you don’t go on an egg binge and displace other healthful foods from your diet, enjoy!

Keep in mind that these recommendations will change if you have a chronic condition like diabetes and heart disease. If this is you, experts recommend limiting egg consumption to no more than 3 egg yolks per week.

As you’re planning your next breakfast, here are 5 eggcellent recipes for you to try:

1. Baked Eggs with Spinach

Need a breakfast idea that’s 10 minutes or less? This recipe features a creamy baked egg on a bed of garlicky sauteed spinach. You get lean protein from the egg and valuable vitamins A and C from the greens.

baked eggs and spinach

2. Easy Morning Eggs over Whole Wheat Toast

For a simple and tasty breakfast, pair fluffy scrambled eggs with fiber-filled whole-grain toast. The recipe calls for salt, pepper and chives, but you can also add a dash of your favorite spice!

Scrambled eggs on toast, with wilted spinach.

3. Kale & Zucchini Quiche

Enjoy eggs on a flaky, buttery crust with this recipe for kale and zucchini quiche. Stuffed with kale, onion, zucchini and spinach, this savory breakfast is a tasty way to squeeze nutrient-dense veggies into your morning routine.

Zucchini quiche

4. Chickpea & Potato Hash

Turn boring frozen hash browns into a morning feast with this chickpea and potato hash recipe. This high-fiber breakfast boasts nutritious chickpeas, zucchini and eggs, of course! It’s ready in under 30 minutes and is a great option to please your brunch-time crew.

Chickpea and potato hash

Photo Credit: EatingWell

5. Cauliflower & Kale Frittata

Cheesy, easy and oh-so-delicious! This cauliflower and kale frittata recipe gets its flavor from smoky paprika and tangy goat cheese. Each serving delivers over 100% of your daily needs for vitamins A and C.

cauliflower & kale frittata

Photo Credit: EatingWell

 

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