Health Benefits of Eggs

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Health Benefits of Eggs

Because eggs are such a nutritious food, they deserve to be praised. Chances are you enjoy them from time to time. Let’s take a look at some of the benefits that eggs have to offer.

Egg health benefits

Better diabetes control.

Eggs have virtually no carbohydrate, which makes them a food that can easily fit into a diabetes-friendly eating plan. You know that eggs are well-suited for breakfast, but they fit perfectly into any meal, and they make a great snack. If you’re feeling hunger pangs at 3 p.m., rather than reach for a handful of chips or cookies, grab a hard-boiled egg. Looking for better blood sugar control during the day? Eat an egg at breakfast. Research shows that starting off the day with an egg in the morning can mean better blood sugars and insulin levels throughout the day.

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Losing and keeping off the pounds.

Reaching and staying at a healthy weight is important for your diabetes and your heart health. Easier said than done, but including protein-rich foods at your meals and snacks is a way to stay fuller, longer. One large hard-boiled egg has just 77 calories and 6 grams of protein, which is about an ounce-worth of protein. Fit a slice of whole-grain or lower-carb bread and a small piece of fruit, and you’ve got a meal that will sustain you and keep hunger at bay.

Stronger muscles and bones.

Sure, eggs contain protein, but they have so much more! Eggs are one of the few foods that naturally contain vitamin D, a nutrient that helps the body to absorb calcium. Calcium is essential for bone health, but it also plays a role in muscle contraction, regulating heartbeat, and blood clotting.

Promoting good vision and eye health.

If you thought that only carrots were good for vision, think again: Egg yolks contain lutein and zeaxanthin, types of carotenoids that are yellow in color (hence the yellow color of egg yolks). Lutein and zeaxanthin protect your eyes against harmful ultraviolet rays in sunshine. They also prevent or slow the development of macular degeneration.

Keeping your brain and your cells happy and healthy.

Eggs contain choline, a nutrient the brain and nervous system need to regulate memory, mood, muscle control, and other functions. Choline is also used to form membranes around the body’s cells. One large egg contains 147 milligrams (mg) of choline, whereas other foods, such as beef, chicken, fish, and dairy foods, contain less. Men need 550 mg of choline and women need 425 mg of choline daily. Also, choline is needed for brain development in infants, and may lower the risk of neural tube defects.

Boosting vitamin and mineral intake.

Once again, don’t toss out that egg yolk. The yolk contains fat-soluble vitamins such as vitamins A, D, and E. Eggs also contain iron, calcium, magnesium, selenium, and iodine. Plus, they contain antioxidants. All of these nutrients help to support good health and possibly fend off chronic diseases. Who knew so many nutrients were packed into an egg?

Unscrambling the cholesterol myth

You love eggs, but you’re worried about the cholesterol content. Isn’t cholesterol bad for your heart? Here’s the deal with eggs and cholesterol:

One egg yolk contains about 187 milligrams of cholesterol. And the good news is that cholesterol is no longer a nutrient of concern. The real culprit when it comes to heart disease are unhealthy fats, such as saturated fat and trans fat. This means that you don’t need to worry so much about eating foods that contain cholesterol, as studies show that cholesterol has little, if any, impact on blood cholesterol levels. Eating egg yolks (and other foods that contain cholesterol) in moderation has not been linked with a higher risk of heart disease.

Fit eggs into your eating plan

While the cost of food has soared this year, eggs are still very budget-friendly, especially compared with the cost of beef and chicken. On average, one large egg today costs about 21 cents. That’s cheaper than most animal protein foods, as well as many fruits and vegetables (not that you should stop eating those!).

There so many ways to eat eggs: How about a Scrambled Egg Breakfast Burrito (which you can eat at any meal)? 

And check out this zesty Deviled Egg recipe (great for cookouts): 

Keep eggs as part of your eating plan — for yourself and your family!

Want to learn more about eggs? Read “Is Egg Good for Diabetes?”

Amy Campbell, MS, RD, LDN, CDCES

Amy Campbell, MS, RD, LDN, CDCES

Amy Campbell, MS, RD, LDN, CDCES on social media

A Registered Dietitian and Certified Diabetes Educator at Good Measures, LLC, where she is a CDE manager for a virtual diabetes program. Campbell is the author of Staying Healthy with Diabetes: Nutrition & Meal Planning, a co-author of 16 Myths of a Diabetic Diet, and has written for  publications including Diabetes Self-Management, Diabetes Spectrum, Clinical Diabetes, the Diabetes Research & Wellness Foundation’s newsletter,, and

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