After a few years on the naughty list, eggs are back in nutritionists’ good graces. Vegetarians and breakfast fiends know that they’re an excellent source of protein, but if eggs are not a regular part of your diet, here are a few reasons to crack open one or a dozen.
1) They have two things you need to feel full: protein and fat. Both of these nutrients help food feel more satisfying, meaning that if you have an egg for breakfast, or a hard-boiled egg for a snack, it should help stave off hunger. In fact, one study found that dieters who ate an egg with their breakfast lost more weight than those who just had a carb-filled breakfast. Try these Breakfast Burritos for a healthy way to start the day.
2) The cholesterol in eggs isn’t as big a deal as people once thought. Though egg yolks were once maligned as cholesterol-bombs, most experts think it’s fine to have an egg a day, or the equivalent (2 eggs every other day, perhaps?). For those with reasons to keep cholesterol low, use one whole egg and an extra egg white to add protein while keeping saturated fat and cholesterol in check.
3) Not only are egg yolks not bad for you, they’re actually pretty good for you. Egg yolks provide lutein and zeaxanthin — two compounds linked to eye health that help lower your risk of age-related macular degeneration and cataracts. They also contain half of an egg’s six grams of protein and the fat-soluble vitamins A, D and E.
4) Eggs aren’t linked to heart disease: A 2013 review article suggests that there is no link between eating eggs and getting heart disease in the general population.
Feeling inspired? Check out these 30 New Ways to Cook Eggs. What are your favorite ways to eat eggs?