Packed with protein, vitamins, and healthy fats, eggs are a nutritious and affordable choice for any diet, whether you’re looking to build muscle, stay full, or simply eat well
Eggs are the unsung heroes of the British breakfast table. They’re packed with protein, vitamins, and all sorts of goodness, but over the years they’ve been given a bit of a rough ride. With their cholesterol content many have tried to cut them out. According to the Telegraph, the truth is, eggs should definitely be part of your regular diet.
A large egg packs a punch with 7.5g of protein and fewer than 80 calories. They’re a complete source of essential amino acids, this is a lot of what your body needs plus vitamins like B12, vitamin D, and choline. Whether you’re bulking up at the gym or just need a quick, filling meal, eggs are one of the best, most affordable ways to hit your protein goals. Forget the outdated fear that eggs are bad for your heart. “Eggs have gotten some seriously bad press over the last few decades, but none of it is valid at all,” says Rhian Stephenson, a registered nutritionist.
Of course, like anything, moderation is key. Experts recommend no more than one to two eggs a day, so you can still enjoy all the benefits without going overboard. And if you’re worried about cholesterol, just swap in some egg whites – you’ll still get plenty of protein without the extra fat from the yolk.
Caroline Farrell, a registered nutritionist, said: “Studies show that for most people, dietary cholesterol has minimal impact on blood cholesterol levels. Instead, saturated and trans fats,” coming from foods like cakes, cookies and pies, “are more influential in raising “bad” LDL cholesterol.”
So, what’s the best way to cook them?
When it comes to cooking eggs, less is more. Poached and boiled eggs are your best bet, as they’re low in calories and fat. Poaching, in particular, is the best way no extra oils or fats needed, and you still get all the nutrients.
Boiling is a close second, but if you want to get a bit fancy, it’s good to know that scrambling or frying can still be healthy, as long as you use good-quality oil or butter.
And don’t worry – fried eggs in butter are actually lower in fat than if you fry them in olive oil! If you’re after crispy eggs, opt for avocado oil or olive oil, as they’re better for high-heat cooking.
Organic or free-range?
If you’re going to splash out, go for organic or free-range eggs. They’re often richer in omega-3s and vitamin D, thanks to the hens getting more outdoor time. But if you can, sourcing eggs locally or from a friend who keeps chickens is always a winner.
Whether you like them poached, scrambled, or fried, just remember eggs aren’t the bag guy in moderation.