Eggs have gained a bad reputation in the nutrition industry over time for being a potential contributor to high cholesterol levels.
However, the Food and Drug Administration (FDA) Recently seeded eggs As a “healthy, nutrient-dense food” in a proposed new rule.
The update is the result of changes in Nutrition science And nutritional recommendations. “Healthy diets consist of a variety of food groups and nutrients, and the ‘healthy’ claim can help consumers identify those foods that form the basis of healthy dietary patterns,” the agency stated.
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Although eggs are high in protein and vitamins, one large egg contains about 186 milligrams of cholesterol in its yolk, according to the Mayo Clinic, which has kept people away from overeating it.
A recent experiment conducted by a Harvard medical student Eggs and cholesterol For the test when he ate 720 eggs in one month.
The U.S. Food and Drug Administration (FDA) recently classified eggs as a “nutrient-dense health food” in a proposed new rule. (Istock)
The student, Nick Norwitz, reported in a YouTube video that at the end of the month, his cholesterol levels had dropped by 20%.
In an interview with Fox News Digital, New York-based Robin DiCicco, a certified holistic nutritionist and founder of Power of Food Education, noted that cardiologists and doctors have advised people “for decades” not to eat eggs or limit their yolk intake. Because “Raising cholesterol.”
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“New research shows that eating eggs does not increase bad cholesterol (LDL) as much as was thought in the past…and that consuming eggs, especially pasture-raised eggs rich in omega-3, may improve cholesterol and triglyceride levels (and) can reduce the risk of infection,” she said. Dementia and stroke.”
DeCicco described eggs as an “accessible” and versatile protein that shouldn't be a food item that can be replaced or modified on your system. Breakfast plate.
Eggs can provide major health benefits, so New York-based certified holistic nutritionist Robin DiCicco (pictured) points to other foods to replace or modify instead. (Robin DiCicco)
“The rest of your breakfast plate — processed meats (sausages and bacon), home fries, refined white bread slathered with butter and sugary jelly, cakes and pastries full of hydrogenated fixed oils — is the cause” of ill health. She said.
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Replacing the following foods can help boost overall health, keep cholesterol low and reduce obesity and diabetes, according to DeCicco.
5 foods to consider replacing or modifying
1. Processed meat
Processed breakfast meats such as Bacon and sausage They are high in sodium and saturated fat and have been linked to colon cancer.
DeCicco warned that even “healthy” meat options like turkey bacon are typically processed the same way.
Replace these foods with grilled chicken, salmon or oven-roasted cut-up turkey breast, along with eggs, for a leaner protein that's free of saturated fat, the nutritionist recommends.
Processed breakfast meats like bacon are high in sodium and saturated fat. (Istock)
“You can put some turkey rolls on the grill in the oven for a few minutes until they're cooked a little,” suggests DeCicco. “Cover it with hot sauce or salsa.”
She added: “Any oven-roasted, regular, unsalted or processed meat will be healthier, lower in calories, and contain much less sodium.”
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DeCicco also recommended organic, nitrate-free chicken sausage as an alternative, since it has less fat, calories and sodium than processed pork sausage.
2. Home french fries
Home fries are a popular side to an egg dish, but most are cooked in “inflammatory” vegetable oils with “too much salt” and fat, according to DeCicco.
Instead of making French fries, make them Sweet potato wedges Or french fries at home by cutting, seasoning and baking them.
One nutritionist noted that home fries are a common side dish with eggs, but most are cooked with “inflammatory” vegetable oils. (Istock)
“I like to make a sweet potato mash, so you cut the sweet potatoes into fine cubes. Add some celery and red onions, and sauté them in avocado oil over the stove,” she said. “You feel this crisis and this same feeling.”
This can also be done at home with cauliflower rice fried until crispy to mimic browning.
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If you're eating breakfast out, DeCicco suggests ordering a baked potato with the skin on, which is packed with fiber.
3. Cheese and excess meat
If omelettes or scrambled eggs are your preferred style of eating eggs, DeCicco said to be careful not to load your plate with too much cheese, meat and high-fat butter.
You can reach for more fiber- and antioxidant-rich options like stir-fried Mushrooms and spinach And caramelized onions “for longevity and stabilization of blood sugar.”
One nutritionist suggests using high-fat cheese, meat and butter as a substitute for high-fiber vegetables in omelettes. (Istock)
DeCicco also recommended filling your eggs with “tomatoes, asparagus, zucchini, and kale. Anything high in fiber and low in calories like vegetables increases heart health, reduces your risk of diabetes, and keeps you full longer.”
4. White bread and bagels
Too much bread, especially white bread made with refined flour, can “quickly turn into sugar in the body,” according to DiCicco.
Eggs on bagels, English muffins, or toast made with white or even whole wheat flour have been linked to inflammation, digestive upset, and belly fat production.
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Instead, DeCicco said, choosing bread made with almond or walnut flour or toast topped with avocado is a healthier, “gut-friendly” option made with fewer ingredients.
She said this could be paired with some sliced tomatoes and everything but the baking seasoning.
Sourdough bread is a healthy, “gut-friendly” breakfast option. (Istock)
“Look for bread made with whole grains, not flour (which has been ground), nuts and seeds,” she said.
Instead of spreading it with butter, jelly or regular cream cheese as a topping on toast or bagels, DeCicco said some nut-based cream cheeses available on the market are much lower in saturated fat and pair well atop almond flour bread.
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“Or put avocado or any kind of avocado on top Hummus spread“So you're always cutting your calories, but you're increasing your fiber. That's very important,” she said.
She continued, “I can't speak highly enough about fiber. It makes you feel full longer and prevents disease.”
5. Pastries and baked goods
Baked goods are high in sugar and fat.
While some desserts like muffins, croissants and muffins are often touted as breakfast foods, DeCicco warned that they are high in refined carbohydrates and sugar, which can cause inflammation, high blood sugar, increased belly fat and sugar cravings.
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If you're going to have a sweet breakfast — even pancakes or waffles — your dietitian may have told you to choose something made with nuts and seed flour, which is higher in protein and provides blood-sugar-stabilizing fiber.
Pancakes are high in refined carbohydrates and sugar, which can cause inflammation, high blood sugar, and increased belly fat. (Istock)
Substituting a side of high-fiber berries or other fruits is also a great alternative to satisfy a sweet tooth, too.
“It's not just about how you're going to feel in the moment,” she said.
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“The way you eat is cyclical. It really determines what you want to eat the next day, how productive you are at work, whether you're motivated to go to the gym, and how you sleep.”
“We can really hurt ourselves or help ourselves by what we choose to eat, and it's actually long-term,” she said.
