Good for you. Bad for you. Only the whites. Eggs have a long history of being one of those confusing foods within the dietary guidelines, which makes sense because for over 40 years, everyone was told to avoid eggs completely, or at least the yolk. Let’s set the record straight on this controversial food.
Eggs are healthy! They are an extremely versatile food and nutritious for our bodies. In fact, the 2015 USDA's dietary guidelines removed the prior recommendation to limit consumption of dietary cholesterol to 300 mg per day, and so the recommendation to avoid egg yolks was removed as well. And luckily! Nature packaged egg whites and yolks together for a reason: the whites have the protein and the yolks have all the other nutrients, some of which will help your body to fully utilize the protein from the whites.
So you can feel good about enjoying eggs in your diet! While over-easy eggs provide the most nutrition (the less you cook the yolk, the more nutrients remain intact), scrambling, hard-boiling or whatever your preference is for eggs are all healthy options as well. In fact, eggs are often described as one of those "perfect" foods. They contain a little bit of almost every nutrient you need.
Here's why you should grab a carton of eggs on your next shopping trip:
1. Vitamins and minerals – Eggs contain B vitamins, phosphorus, selenium, folate and other nutrients which are essential for overall health.
2. Balanced protein and fat – An egg provides 6 grams of protein and 5 grams of fat making it an exceptionally balanced food