HELP!!! I am not much of a breakfast eater nor do I have the time to make and eat breakfast at home. But I do find I am better able to stay on track if I do eat breakfast.
Eggs satisfy me the most, the longest, and they are really the only thing I want to eat in the morning. But is it healthy to eat eggs for breakfast? If so, and please say it is, I would like to make them my “go to breakfast” but I am at a total loss. What is the best way for me to eat them if I have very little time in the morning?
Thanks so much!
Rebecca F., Tenafly, NJ
Thanks so much for submitting your amazing question. Beginning your day with a nutritious breakfast that satisfies you is super important. I always say, “The way you start your day is the way you will end your day”. It is easier to make a great eating choice when it follows one. So, I love how you are dedicated to making sure you have a filling and healthy breakfast.
Research recently confirmed what dietitians like me have known for years and that is, there is no correlation between the cholesterol in the food we eat and the cholesterol in our blood. Rather, it is the saturated fat in foods that raise our blood cholesterol that leads to heart disease. Since eggs have very little saturated fat we don’t need to avoid eggs.
It’s pretty hard to beat the egg-ceptional (sorry) benefits that an egg carries beneath its shell. Eggs are considered the gold standard that other proteins are compared to because they contain all nine essential amino acids (the building blocks of proteins) and the protein in an egg is of the highest biological value, meaning we absorb and use the protein in the egg with superior efficiency. Rebecca, you are experiencing this firsthand. The bio-availability of the protein is why you feel so satisfied by an egg.
Eggs are also one of the few natural sources of vitamin D which is important for calcium absorption and imperative for the health of our bones and teeth. Eggs also contain two carotenoids, lutein and zeaxanthin that have been proven to reduce the risk of cataracts and age related macular degeneration, the leading cause of blindness in people over 65 years of age. Not enough? The yolk of the egg contains choline which may play an important role in increasing memory capacity. All of that inside one egg!
So yes, it is healthy and safe to eat eggs for breakfast. For weight management purposes make sure to combine some egg whites with 1-2 whole eggs so you can still get the volume and the protein you need to stay satisfied throughout the morning.
The best breakfast bet for an “on-the-run egg lover” would be hard-boiled eggs. You can make as much as you need for the week ahead of time so they are ready for you to grab-and-go each morning. When I make hard-boiled eggs I generally make a dozen or more so my family can enjoy them all week. Below is my fool-proof method for making the best hard-boiled eggs ever.
How To Make Hard Boiled Eggs
- Place eggs in a single layer in a medium saucepan (make sure they are not on top of each other)
- Add enough water to cover the eggs by one inch
- Bring to a rapid boil over high heat
- Remove from heat, cover, and let stand for 15 minutes
- Drain the water from the saucepan and run cold water over eggs until cool enough to handle
- Peel eggs by tapping the egg against a hard surface, either the counter top or sink. Roll the eggs between the palms of your hands and peel off the shell.
For an amazingly satisfying breakfast that will last you all morning eat the eggs with a complex carbohydrate and/or a fruit.
Thanks again for your question Rebecca!