The Egg-Cholesterol Connection Explained – The Leaf
If you’re like most people, you associate eggs with cholesterol—something to avoid. But, according to the recently updated Dietary Guidelines for Americans, cholesterol is no longer listed as a nutrient of concern, meaning there is no longer a recommended daily maximum.*
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The guidelines do note that there is strong evidence to suggest that eating patterns that include lower intake of dietary cholesterol are associated with a reduced risk of heart disease. And moderate evidence indicates that these eating patterns are associated with a reduced risk of obesity. Some experts contend that this may be because the diet is composed of multiple, interacting nutrients–not just a reduction in cholesterol. And, most foods high in cholesterol, like meat and cheese, are also high in saturated fats.
So what’s the take-away? By choosing a diet that is lower in cholesterol, you are ultimately choosing foods that are also lower in saturated fats, which may reduce your risk of heart disease. Here’s the “egg-cellent” news: While high in cholesterol, eggs are lower in saturated fat compared to other protein choices, which is why the new guidelines recommend including them, along with a variety of other protein foods, in your diet.
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This is great news for egg-lovers, who’ve been conditioned to skip the cholesterol-containing food. It’s also good news for anyone seeking a healthy diet, since eggs are something of a nutritional superstar. One large egg contains 13 essential vitamins and minerals, a whopping six grams of protein, and all nine essential amino acids–the building blocks of protein… all for just 70 calories.
Here are four fresh ways to enjoy eggs:
Omelet Muffins Combine eggs with your favorite veggies when you make these Loaded Omelet Muffins or these Delicious Veggie Omelet Muffins, both perfect for getting in some “good-for-you” even when you’re on the go.
Chopped Salads Add some protein to simple chopped salads by topping them with a hardboiled egg. Time-saving Tip: Boil up a big of batch of eggs on Sunday evenings to have with these delicious mason jar salads all week long.
Egg Salad Sandwiches Mix one hardboiled egg with mashed avocado and a few other easy ingredients in this Skinny Avocado Egg Salad Sandwich for a tasty and hearty sandwich that goes heavy on flavor without all the guilt.
Stir-Fries Scramble up an egg and add it to your veggie stir-fry with two tablespoons of chopped peanuts and some low-sodium soy sauce, then serve over a half cup of brown rice for a flex dinner full of nutrition and flavor.
*Note: Cholesterol is still a nutrient of concern for individuals with diabetes.