How Healthy Are Eggs?
And while the 'affordable' part may currently be up for debate as bird flu drives up the prices, experts point out that eggs are still cheaper than many lean meats and fresh fish.
Plus, they're versatile, portable (when hard-boiled) and an easy lift for anyone new to cooking.
Here's what we know about them nutritionally, plus some favorite recipes from New York Times Cooking.
They're high in cholesterol — but not the kind that harms your health.
When Dr. Martha Gulati, the director of preventive cardiology at the Cedars-Sinai Smidt Heart Institute, sees patients with high cholesterol, they often ask, 'Can I eat eggs?'
It's a fair question. One egg contains 207 milligrams of dietary cholesterol, which is about three times more than you'd get from a sausage link.
But the cholesterol in eggs probably won't increase your risk of heart attack and stroke. That's because dietary cholesterol and blood cholesterol aren't the same, Dr. Gulati said. Blood cholesterol — specifically low-density lipoprotein, or LDL — is what causes the dangerous plaque accumulation in your arteries and veins.
Some blood cholesterol comes from dietary cholesterol, but far more comes from your own liver, she said. Your liver makes more LDL when you eat excess saturated fat. But eggs (unlike sausages) aren't very fatty. One egg contains just 1.6 grams of saturated fat.
'Of all the things I worry about people eating, eggs really aren't that bad,' Dr. Gulati said.
The scientific community used to be more divided about dietary cholesterol risks, said Dr. Philip Greenland, a professor of cardiology and preventive medicine at Northwestern University's Feinberg School of Medicine. But the Dietary Guidelines for Americans stopped including daily dietary cholesterol limits in 2015, and, in 2019, the American Heart Association published an advisory saying dietary cholesterol is not a major concern for heart disease.
That doesn't mean people should eat eggs in excess, Dr. Greenland said. Studies that have shown eggs don't increase blood cholesterol mostly focused on moderate egg consumption — think one egg per day or two every other day, he said.
They're a complete protein source.
One egg contains more than six grams of protein, which nutrition experts consider high, relative to its 70 total calories.
The quality of an egg's protein is also a key benefit, said Sapna Batheja, a dietitian and assistant professor of food and nutrition at George Mason University.
Proteins — the building blocks of your body — are all made of various combinations of 20 amino acids. Your body can make 11 of these amino acids itself, but you must get the other nine from food, Dr. Batheja said. Eggs contain all nine, making them a 'complete' protein source.
They're rich in choline.
Eggs are one of the highest sources of the multitasking nutrient choline, which is important for your muscle control, metabolism, nervous system, mood and memory, among other things.
Your body can make some choline on its own, but not as much as it needs, said Razan Hallak, a dietitian at Ohio State University Wexner Medical Center.
One egg contains 169 milligrams of choline, which means two eggs could put you well on your way to meeting the daily recommendation of 550 milligrams for adult males and 425 milligrams for females.
Serious choline deficiency is rare in the general public, but most people who are pregnant or nursing don't get enough. The nutrient plays a role in maintaining and creating healthy cells, Dr. Batheja said, and it's important for early brain development.
Ready to get cracking?
No matter how you prepare them, eggs provide high-quality protein and nutrients, experts said. (But make sure to cook them all the way through to avoid salmonella.)
If you're trying to reduce saturated fat in your diet, Dr. Batheja suggested cooking eggs with minimal butter. And if you cook them with oil, it's best to use a heart-healthy option, like olive oil.
'Hard-boiled eggs are absolutely fantastic,' she added. This method only requires water.
And although an egg-white omelet is completely fat-free, experts don't typically advise going in that direction. That's because most of the egg's nutrients, including choline, are found in the yolk.
To ensure you're eating healthfully when you eat eggs, Dr. Gulati recommended paying attention to the rest of your plate. People often pair eggs with fatty foods like sausage and bacon, which, unlike eggs themselves, do raise your risk for heart disease.
Instead, try pairing them with plenty of fruits, vegetables and whole grains. Here are some ideas from NYT Cooking.
1. Scrambled Eggs With Soy-Marinated Tomatoes
In this take on Chinese stir-fried tomatoes with eggs, chopped tomatoes tossed in a sesame-soy dressing make a juicy contrast to the creamy hot scramble.
Recipe: Scrambled Eggs With Soy-Marinated Tomatoes
2. Green Shakshuka With Avocado and Lime
Shakshuka usually starts with a tomato-pepper base for simmering eggs. Here, the eggs are set in a sauce of wilted chard and finished with a kick of jalapeño.
Recipe: Green Shakshuka With Avocado and Lime
3. Toasted Coconut Rice With Bok Choy and Fried Eggs
Toasting the rice in unrefined (virgin) coconut oil gives this dinner a tropical richness.
Recipe: Toasted Coconut Rice With Bok Choy and Fried Eggs
4. Grain Frittata With Chile, Lime and Fresh Herbs
Hearty with farro and fragrant with shallot and chile, this easy stovetop frittata doesn't even require flipping.
Recipe: Grain Frittata With Chile, Lime and Fresh Herbs
5. Egg Curry
Packed with spices and fresh ginger, this tomato curry sauce infuses boiled eggs with warming flavors.
Recipe: Egg Curry
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Buzz Feed
6 hours ago
- Buzz Feed
"Healthy" Habit Could Decrease Lifespan, Experts Say
Getting 10,000 steps a day. Improving your VO2 max. Putting berries on your breakfast. What are the habits you embrace in an effort to live a long, healthy life? Certainly it's the routines we do regularly that impact our health the most. But there's one well-intentioned habit in particular that longevity experts say can actually take years off your life instead of adding more to it: eating too much animal-based protein. Thought a high-protein diet was a good thing? As doctors explain here, getting too much can backfire. Why Overemphasizing Protein Isn't Actually Healthy Before we get into why too much protein isn't good for longevity, it's important to note that the nutrient is absolutely important. Dr. Suzanne J. Ferree, who is double-board-certified in family medicine and anti-aging and regenerative medicine, told HuffPost that it's especially important to get enough as we age. 'The common theory is that we need to cut protein-rich foods as we age, but the research actually only supports this in younger people, not in those of us over 50,' Ferree said. Scientific research backs this up, showing that older adults need more protein than younger adults because our bodies naturally lose muscle as we age. So yes, protein is absolutely important. How much protein a person needs each day varies based on one's individual health and needs, but the Food and Drug Administration recommends aiming for 50 grams of protein a day as part of a 2,000-calorie diet. The problem is that many people are eating more protein than they need. On top of that, Americans are overconsuming a specific type of protein that isn't all that healthy. In general, there are two types of proteins: animal-based proteins and plant-based proteins. Research has shown that plant-based proteins are healthier than animal-based proteins. Unfortunately, Americans are consuming more of the latter than the former. 'A common mistake is the overemphasis on consuming a high-protein diet, particularly one rich in animal-based proteins, with the belief that it is essential for longevity and muscle preservation. Many people assume that the more protein they consume, the healthier they will be, leading to an overconsumption of animal products like meat, dairy and eggs,' said Dr. Monisha Bhanote, a quintuple-board-certified physician and longevity expert. Most Americans are eating about 100 grams of protein a day, double the recommended amount. According to a Dietary Guidelines for Americans report, 75% of Americans meet or exceed the recommendation for meat, poultry and eggs. Bhanote says this is exactly what can take years off one's life. 'Excessive consumption of animal-based proteins can actually accelerate aging and undermine cellular health, contrary to popular belief,' she said. She explained that the biggest reasons for this come down to two harmful compounds: advanced glycation end products (AGEs) and trimethylamine N-oxide (TMAO). 'AGEs are harmful compounds that form when proteins or fats combine with sugar in the bloodstream,' Bhanote said. She explained that animal-based foods — especially if they are grilled, fried or roasted — are high in AGEs. Research shows that these compounds can accumulate in your tissues and, over time, can lead to oxidative stress and inflammation, which are key drivers of cellular aging. 'AGEs damage proteins, DNA and other vital cellular structures, accelerating the aging process and contributing to chronic diseases like diabetes, cardiovascular disease and Alzheimer's,' Bhanote said. What about TMAO? Bhanote explained that elevated levels of TMAO have been linked to an increased risk of cardiovascular diseases, including atherosclerosis, heart attack and stroke — all of which obviously are not good for longevity. 'TMAO promotes the accumulation of cholesterol in the arteries and impairs the body's ability to remove it, leading to inflammation and further damage to the cardiovascular system. This not only compromises heart health but also affects overall cellular function and longevity,' Bhanote said. Related to the mistake many people make of overemphasizing protein in their diet, Raghav Sehgal, a Ph.D. student and Gruber fellow at Yale University whose research focuses on human aging, told HuffPost that one common mistake people make when it comes to longevity is focusing on 'miracle diets' promising fast results. The biggie that's relevant here: the ketogenic diet, which prioritizes fat and protein while minimizing carbohydrates. For many people doing keto, meat and eggs are hero foods; however, as previously explained, eating too many animal products can take years off your life. So, how should we approach protein with an eye toward longevity? Bhanote and Sehgal are of the same mind about this: Eat more protein-rich plants and fish. While fish certainly isn't a plant, it is thought of differently than animal-based proteins because it has a completely different nutritional makeup than meat, and scientific research has repeatedly shown benefits to human health when consumed regularly. Eating fish regularly has been associated with reducing the risk of premature death by 12%. Sehgal explained that plant-based proteins (such as beans, lentils, chickpeas, soy, nuts and seeds) are loaded with antioxidants, fiber and nutrients that keep our hearts healthy, reduce inflammation and lower the risk of chronic diseases. 'These foods are naturally low in AGEs and do not contribute to TMAO production, making them much gentler on your cells and overall health,' Bhanote added. Scientific studies show that having a diet that prioritizes plant-based proteins lowers the risk of mortality associated with cardiovascular disease and other causes. In other words, replacing animal proteins with plant proteins can add years to your life. While most Americans meet or exceed the protein recommendation for meat, poultry and eggs, 90% of Americans aren't meeting the recommended guidelines for seafood. Sehgal told HuffPost that seafood high in protein and unsaturated fats supports brain health, promotes hormone balance and helps fight inflammation — all of which contribute to longevity. Again, no one is disputing that protein is important. It's crucial to get enough and, as Ferree pointed out, it's especially important to get enough as we age. But other nutrients are important too, which is why Sehgal said the best diet for longevity is a balanced one that includes a wide variety of nutrient-rich foods. The benefit of eating a balanced diet full of plants certainly isn't revolutionary news, but it is backed up by many scientific studies. When it comes to longevity — and health in general — science-backed wins out over trendy and new. HuffPost.
Yahoo
21 hours ago
- Yahoo
Kids and teens who sleep less and use screens more may face higher heart risks: Study
Kids and teens who spend more time on screens and get less sleep may have higher risks for future heart and metabolic problems such as high blood pressure, high blood sugar, unhealthy cholesterol levels and excess belly fat, according to a new study published in the Journal of the American Heart Association. The study collected data on self-reported or parent-reported screen time and sleep hours for over 1,000 kids and teenagers living in Denmark. Screen time included either watching TV or using electronic devices. Cardiometabolic health data measured cholesterol levels, blood sugar levels, waist measurements, blood pressure and insulin resistance. Each additional hour of screen time was associated with higher cardiometabolic risk for both kids and teenagers. Teenagers with excess screen time were especially at risk. Additionally, the risk was heightened for kids and teenagers reporting fewer hours of sleep. MORE: Screen time for kids under 2 linked to sensory differences in toddlerhood: Study "This study helps bolster our confidence in the finding that screen time in youth can adversely impact cardiometabolic health," Dr. Amanda Marma Perak, chair of the American Heart Association's Young Hearts Cardiovascular Disease Prevention Committee, and an assistant professor of pediatrics and preventive medicine at Northwestern University Feinberg School of Medicine in Chicago, wrote in a statement to ABC news. Previous long-term studies have confirmed a link between cardiovascular disease in adulthood and higher screen time in teens. But this is the first study that looked at associations between cardiometabolic risk and screen time for both kids and teens, Perak noted. However, this does not imply that excess screen time directly affects cardiovascular health. "This was still an observational study showing correlation rather than an experiment showing causation," Perak wrote. Another limitation of the study was a lack of distinguishing between screen time used for educational purposes versus more passive screen time like scrolling through social media or texting with friends. "Other studies have suggested that it's the more passive screen time -- like watching TV for older generations, and scrolling social media for today's youth -- that is probably most detrimental, Perak wrote. "On the other hand, more active screen use -- like looking up new information, creating things (like videos or online illustrated books), or communicating (like FaceTime) with friends and family -- may not adversely impact heart health." The study highlights the importance of jointly considering screen time and sleep patterns for promoting cardiovascular health in kids and teens. MORE: Excessive screen time during infancy may be linked to lower cognitive skills later in childhood Perak pointed out that youth who spend more time glued to their screens tend to have worse heart health. "And secondarily, the combination of more time on screens plus going to bed late and/or not getting enough sleep appears to be more harmful for heart health," she wrote. Perak added that she'd like to see more studies to understand the impact screen time may have on long-term cardiovascular health in more diverse populations. Dr. Jennifer Miao is a board-certified cardiologist, critical care and interventional cardiology fellow at Yale School of Medicine/YNHH, and a fellow with the ABC News' Medical Unit. Solve the daily Crossword
Chicago Tribune
2 days ago
- Chicago Tribune
Funding cuts ripple across Northwestern, as faculty urge no deal with Trump
Nearly four months have passed since the Donald Trump administration abruptly froze $790 million in federal funding at Northwestern University, and the school's fragile research infrastructure has been pummeled by cuts. Portions of research and clinical trials have ground to a halt. Labs have been instructed to scrutinize every expense, from equipment to personnel. Some teams are even killing off lab mice because it's cheaper than feeding them and cleaning cages. With university President Michael Schill set to appear again before a congressional committee Tuesday, rumors of a possible deal with the White House have gripped campus. But the situation on-the-ground remains dire, according to faculty and staff. 'Let's say they unfreeze the funds. The damage is done,' said Guillermo Oliver, a professor in the Division of Nephrology and Hypertension. 'Let's be clear, this is not going to be, 'OK, back to business.'' Northwestern never received formal notification of the funding freeze in April, which came amid several federal probes into allegations of antisemitism. The Evanston-based university has been spending about $10 million a week to keep research afloat, faculty told the Tribune in June. That's led officials to pursue a string of belt-tightening measures. Last week, the university eliminated more than 400 positions, half of which were already vacant. A month earlier, officials announced changes to employees' health insurance plans and a hiring freeze. While Northwestern pays out-of-pocket for research, departments have urged scientists to crimp spending. The Feinberg School of Medicine, which receives 70% of the university's research funding, has seen the brunt of those cuts — potentially putting lifesaving work at risk, faculty say. The Oliver Lab at Feinberg studies the biological development of the lymphatic system. Each piecemeal reduction has contributed to an environment of uncertainty among its staff. As the freeze drags on, Oliver isn't sure how long he can maintain bare-bones operations. 'We were asked to cut as many costs as we could, in everything,' Oliver said. 'The stressful question is, 'When will this be over?' We have no idea.' Many Northwestern scientists, including Oliver, utilize genetically engineered mice specifically bred for lab work. But animal costs have had to be reduced, too. 'It was not mandatory,' he said. 'Nobody told us, 'You need to reduce your mouse colony by 50%.' Rather it was, 'Try to reduce as much as you can without major impact to your research.'' Infrastructure for labs and clinical trials takes time to develop, and sudden shifts in resources and personnel can jeopardize years of work. That can't be immediately reversed, researchers say. Scott Budinger, chief of pulmonary and critical care in the department of medicine, has spent more than two decades researching drugs to treat pneumonia. While his team is still able to collect vital patient samples, they've been left untouched in a freezer. 'The work on those new drug targets has virtually stopped … All of that work could be gone in several months,' Budinger said. 'If we start to lose the people and lose the expertise, you can't just step in and rebuild that work.' It's unclear how much longer Northwestern can continue to fund research without reimbursement. A university spokesperson did not respond to requests for comment. Northwestern is among the wealthiest universities in the country, with a $14.3 billion endowment. But the school's business model was built on grants: During its 2023-24 fiscal year, it received $1.05 billion in research funding. Amid the pause, the endowment and donors can only offer so much support. Endowments weren't designed to be rainy-day funds or sitting cash. A large portion of the capital is invested in hedge funds and private equity. Much of the pool is also restricted, meaning the funds are reserved by donors for specific purposes — such as scholarships or academic programs. In a typical year, most universities only draw from their year-to-year earnings at a rate of less than 5% of the total endowment. That uncertainty — coupled with perceived threats to academic freedom — has led some scientists to explore opportunities elsewhere, even outside of the U.S. Faculty members have voiced concerns that a potential exodus of researchers could undermine Northwestern's competitiveness on the global stage. It's an option weighed by Benjamin Thomson, an assistant professor of ophthalmology who said he would consider returning to his home country of Canada. 'I've done some looking at positions,' Thomson said. 'I have no immediate intention of leaving, but it's not something I would necessarily be averse to if the situation were different.' In recent weeks, several Ivy League schools have settled with the Trump administration to restore paused funding. Columbia University, for example, will pay more than $220 million to the federal government and implement several initiatives aimed at addressing antisemitism on campus. The Wall Street Journal reported that Northwestern officials were also in talks with White House. A university spokesperson declined to comment, but rumors of a deal have already rippled through campus. Northwestern's Concerned Faculty Group, which represents hundreds of members, said in a statement last week that a settlement would make the school 'complicit in an assault on institutions of higher education.' The Trump administration has leveraged federal funding to force universities to comply with its agenda, the statement said. 'This is extortion,' said Laura Beth Nielsen, a professor of sociology and member of the group. 'We need to resolve the situation, but not at the expense of academic freedom.' Meanwhile, Schill is set to appear again before the House Committee on Education and the Workforce in a transcribed interview closed to the press Tuesday. When he last appeared before the Republican-led body in May 2024, he was grilled for hours about the campus environment for Jewish students. A committee spokesperson did not directly comment on when or if the transcription might be made public. 'We all agree that if there is an antisemitism problem on campus, that the university is under an obligation to take action to stop it,' said Paul Gowder, a professor of law. 'But we also all agree that this is a pretext.' The situation has left some faculty conflicted. Many are alarmed by the prospect of yielding to federal pressure, but also recognize that an indefinite funding freeze poses serious risks. Melissa Simon, vice chair for research in the department of general obstetrics and gynecology, was one of the highest-funded Northwestern professors through the National Institutes of Health. In May, her research hub, the Center for Health Equity Transformation, was shuttered with just minutes' notice. Simon suspects Northwestern closed the lab to comply with the Trump administration's crackdown on diversity, equity and inclusion initiatives. A few weeks later, she was allowed to resume the center's research under a new name, Elevate Lab. But the whiplash has been draining. 'I'm fighting every day. It has been demoralizing and exhausting,' Simon said. 'But how much will so-called negotiation with Trump help?' Last week, Simon was forced to lay off her program assistant, Chisom Chima, her only staffer not funded by grant money. Both women were devastated. 'It's very heartbreaking, not just to lose a job, but to lose a job working with this team,' Chima said. 'Everyone has been on edge.' Next month, undergraduate students will begin to trickle back to campus. It won't be a typical academic year. When Schill announced the layoffs last week, he called the period of the freeze 'among the most difficult in our institution's 174-year history.' But the message among faculty is clear: The university is at a tipping point for research. 'I think if the freeze were reversed today, we could get things back,' Budinger said. 'I don't think it's too late yet, but time is running out.'
