The truth about eggs

The Truth About Eggs and a Fool-Proof Hard-Boiled Egg Recipe

Are you curious if you should be eating eggs or not? There have been many mixed messages about eggs over the years that may have you feeling leery about them. We know having diabetes increases the risk for having high cholesterol and heart disease so does that mean eggs are off limits?

Health benefits of eggs

The truth is eggs are incredibly nutritious and an excellent source of protein. They are low in calories, rich in high-quality protein, have no carbohydrates and are filled with vitamins, minerals and essential fatty acids.

Eggs are a great meal choice and have been shown to reduce hunger and help control blood sugar levels. A recent study found that those eating an egg at breakfast, instead of a bagel, experienced less hunger throughout the day, were more satisfied (felt full longer) and had 65% more weight loss.

Why is there mixed message about eggs?

So why do eggs often get such a bad rap? The yolk of the egg contains cholesterol and fat, which is why many people avoid them but the yolk also contains the bulk of the vitamins and essential fatty acids that are so beneficial. The white of the egg, which is mostly protein, offers much less nutrients.

Being mindful of the cholesterol in the foods you eat is important, but the bigger concern comes from eating saturated fats and trans fats. These are the fats that can raise blood cholesterol levels. Saturated fats are found in marbled meats and bacon, butter, full-fat dairy products, tropical oils such as coconut and palm oil and often in processed foods (foods in bag, box or can) and many Fast Foods.

The American Diabetes Association Position Statement for 2015 recommends people with diabetes follow the same guidelines as the general population for the recommended intakes of saturated fat, dietary cholesterol, and trans fat which are

  • < 300 mg of cholesterol per day,
  • < 10% of daily calories in the form of saturated fat and
  • Limit trans fat as much as possible

That means if you eat 2,000 calories in a day, your saturated fat intake should be less than 20 grams. So how much saturated fat is in an egg?

A single egg has about 70 calories, 5 grams of fat (of those 5 grams, 1.6 grams are saturated fat and 0 trans fat), 186mg of cholesterol (up to 200 mg depending on size) and 6.3 grams of protein.

The American Diabetic Association recommends no more than 3 egg yolks per week, primarily due to their fat content. As we aim to limit overall saturated fat intake, it's important to avoid eating high saturated fat foods. For comparison, just 1 ounce of cheese can have 8 grams of saturated fat and a small hamburger has about 6 grams of saturated fat. Instead of cheese, bacon, full-fat sausage or buttered toast with your eggs, try lean Canadian bacon, a slice of whole grain toast or baked potato wedges and fresh fruit.


It also matters how the eggs are prepared. Rather than a fried egg, choose one of these

Healthy ways to cook eggs

  • Scrambled eggs cooked in a pan coated lightly with cooking spray
  • In an omelet filled with sautéed vegetables
  • Baked in a Vegetable Fritatta
  • Microwaved. Place a beaten egg in a microwave-safe dish for 45 seconds to 1 minute until done and the center springs back to touch.
  • A Breakfast Egg Sandwich is a delicious way to enjoy your microwaved egg
  • A hard-boiled egg is a great grab-and-go option that's easy to eat. See below for a fool-proof hard boiled egg recipe!

Eggs are incredibly healthy and nutritious in moderation and there is no need to eliminate them completely from your diet, but if you're wanting to enjoy more than 3 eggs per week, you can opt for egg whites.

Egg whites are a fat-free, cholesterol-free alternative and although they lack many of the nutrients found in egg yolks, they are high in protein. They make a pretty tasty vegetable omelet. Usually 2 egg whites can be used to replace one whole egg. You can make a delicious omelet by mixing together sautéed vegetables with one whole egg and two egg whites for a larger portion without added fat.

Egg substitutes, found in the refrigerator section of the grocery store, are made entirely of egg whites and are another fat-free, cholesterol-free option. Typically, ¼ cup of egg substitute can be used to replace one whole egg.

*Always be cautious not to consume raw eggs.

The Perfect Hard-Boiled Egg Recipe {Fool-Proof}

Hard boiled eggs are a perfect grab and go snack. They can be eaten as is or transformed into an egg salad or crumbled on top of a fresh green salad. Here is an easy recipe for perfect hard boiled eggs every time. Easy to peel and beautiful bright yellow yolks.

1. Place eggs in a pot and cover with cold water, place over high heat and bring to a boil. Let boil for 1 minute.
2. Move the pot to a cool burner on the stove-top and let the eggs rest in the hot water for 15 minutes.
3. After 15 minutes, carefully transfer the eggs with a strainer or slotted spoon to a bowl of ice water. Submerge eggs in ice water and let them sit again about 15-20 minutes. They are now ready to eat! Or place them in the fridge and store them for up to a week.

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