by Carol Berg Sloan RD , Nutrition Columnist
I have always said eggs are one of the most nutritious, versatile, cost-effective foods on the planet and now eggs can also help those trying to drop a few pounds.
A recent study reports eating eggs for breakfast as part of a reduced calorie diet helped overweight women lose more weight and feel more energetic than those who ate a bagel for breakfast.
This study also confirms that when people ate eggs for breakfast they felt more satisfied and consumed fewer calories throughout the day as compared to when they had a bagel breakfast. The women in the study ate two eggs for breakfast at least five days a week for eight weeks as part of a low fat diet. In addition to losing weight, the women had no increase in cholesterol levels.
Eggs are a nutrient powerhouse because they are a rich source of high quality protein, choline, folate, iron and zinc–all for about 75 calories per egg. If you are not familiar with some of these nutrients, here’s a brief review.
Choline is necessary for the structure and function of all cells and is crucial for sustaining life. Folate is essential in several key biological processes, including the synthesis of DNA, RNA and proteins.
Iron is a key part of many proteins and enzymes that maintain good health. Iron is also an essential component of oxygen transport and is essential for the regulation of cell growth.
Lastly, zinc plays an important role in healing wounds, blood formation, immune function and general growth and maintenance of all tissues.
Cholesterol has always been a concern but as I tell my clients, it’s not how much cholesterol we eat but the amount of total fat that you eat which relates to high blood cholesterol levels. And while there are a few people that must be concerned about their cholesterol intake, most of us would benefit by eating more eggs and less high-fat processed foods.
Eggs can be incorporated into all kinds of meals. For instance, for breakfast nothing is as satisfying as a couple of poached eggs or a quick vegetable omelet. One of my favorite sandwiches for lunch: egg salad and a quick dinner can include a quiche or frittata.
Try this delicious recipe from the American Egg Board
Harvest Frittata
4 eggs
1/4 cup skim milk
1/4 cup (1 oz.) low-fat
shredded Cheddar cheese
1 1/2 cups sliced zucchini
1 cup fresh corn kernels, or
whole kernel corn, well-drained
1/2 cup chopped sweet red peppers
1/4 cup chopped onion
1/4 teaspoon oregano leaves, crushed
1 tablespoon water
1. In 10-inch non-stick skillet, combine vegetables, oregano and water. Cover and cook over medium heat, stirring occasionally, until crisp-tender.
2. Thoroughly blend eggs and milk. Pour over vegetables.
3. Cook over low heat until eggs are almost set. Sprinkle with cheese. Broil about 6 inches from heat until cheese is melted.
4. Cut into wedges and serve from pan or slide from pan onto serving platter.
