I count myself as one of those confused about whether and to what extent eggs are a healthy addition to my diet. Love the protein, not so thrilled with the fats… Here is what the Tufts Health & Nutrition Letter has to say about it.
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Try these tips if you like to include eggs in your dietary pattern:
-Consume an overall healthy diet that contains more unsaturated than saturated fat, more whole grains than refined grains, and is low in salt and added sugars.
-Eat eggs in moderation, if you choose to eat them. The American Heart Association suggests no more than one egg a day.
-Avoid unhealthy sides with your eggs, like processed meats (bacon, ham, sausage), refined grains (muffins, white toast), and large servings of fried white potatoes. Eat eggs with a variety of vegetables, beans, and whole grains instead.
-Talk to your doctor about egg consumption if you have a family history of high cholesterol, have diabetes, have had a heart attack, or are at high risk for heart disease for other reasons.
-Store eggs in the refrigerator. (Eggs sold in markets must be washed to reduce food poisoning risk, but washing removes an outer cuticle that protects eggs from spoilage.)
-Cook eggs thoroughly (until yolks and whites are firm and not runny) to decrease risk of salmonella infection. Heat egg-based dishes like quiches and casseroles to 160 degrees Fahrenheit.
-Use egg whites in cooking and egg replacers in baking if you wish to lower your dietary cholesterol intake.
