Hint: You’ll want to stop ordering them off most “light breakfast” menus.
People with high cholesterol shouldn’t eat eggs
For years, doctors told patients at risk for heart disease that they should avoid high-cholesterol foods—and with 211 milligrams of cholesterol (70 percent of your daily recommendation), eggs were kept on the do-not-eat list. But now, science is changing. Recent studies have shown that high-cholesterol foods like eggs don’t actually affect blood levels of cholesterol very much. “What we eat that affects our blood serum cholesterol is … saturated fats, trans fats, and simple sugars,” says registered dietitian Marjorie Nolan Cohn, RDN, owner of MNC Nutrition in Philadelphia. Eating four or five eggs a week should still be safe for anyone at risk for heart disease, she says. Try these 10 easy ways to add some flair to your scrambled eggs.
Egg whites are healthier than whole eggs
You’re bound to spot an egg white omelet on any “light breakfast” menu, and at a quick glance, you can see why. An egg white has just 17 calories—a sliver of those in a 72-calorie whole egg—and no fat. But there’s a bit more to the story, says registered dietitian Keri Glassman, RD, spokesperson for Pete and Gerry’s Organic Eggs. For one thing, the fats in a yolk are actually good for a balanced breakfast. “Fat keeps you much more satisfied,” says Glassman. “If you miss out on the yolk, you might be unsatisfied.” Plus, egg whites don’t have much going for them nutritionally except for protein, but the yolk packs in nutrients like vitamin B12, vitamin D (which can be tough to find in food sources), and choline, she adds.
Egg whites are crazy-high in protein
Egg whites are known for being high-protein, low-calorie, but if you’re tossing the yolk for the sake of the protein load, you’re missing out. “A white has 15 calories,” says Cohn. “How much protein and how many amino acids could you actually get from like 20 calories of anything?” Keep the yolk, and not only will you get the satiating fat and health-boosting nutrients, but you’ll also double the protein content of your breakfast—about six grams compared to three. Don’t miss these other 17 “healthy breakfast” mistakes you might have made this morning.