Are scrambled eggs a healthy breakfast option?

Are scrambled eggs a healthy breakfast option?

Yes, but you have to balance your intake with other nutrients.

It's long been known that you need protein and fiber in your first meal of the day. Eggs provide the protein. Consume beans, bran cereal, or oatmeal to get your fiber. Balance it all out with a piece of raw fruit. Any fruit will do, but eat it by itself, don't drink the juice. Mix this combination up throughout the week, eating different fruits, different cereals, oatmeal, or beans on different days. And skip the eggs two or three times a week and replace them with toast topped with a piece of Canadian bacon or a slice of lean ham or turkey. Drink a big glass of water, too. You'd be surprised how much a glass of water keeps you full and prevents you from overeating.

Scrambled Eggs May Help You Lose Weight

Due to their high filling content, scrambled eggs have been studied for their potential to aid in weight loss.

In a 2005 study, obese subjects were randomly given a breakfast every other morning for two weeks. One was eggs and the other was bagels, both containing the same number of calories. After two weeks, researchers concluded that the egg breakfast “led to greater satiety and significantly reduced short-term food intake.”

According to a 2013 study, eating an egg-based breakfast reduced the number of calories consumed at a dinner and lunch buffet the same day by 270–470.

And no research suggests that eating eggs can cause weight gain.

Are there any downsides to scrambled eggs?

Although eggs are healthy, like most foods, cooking them can reduce certain nutrients. This is especially true if they are cooked for long periods of time or over high heat.

One study found that cooking eggs for 40 minutes can reduce their vitamin D content by up to 61%. But when fried or boiled for a shorter period, they only lose up to 18%.

Another study on the effects of cooking eggs found that it reduced the vitamin A content by 17 to 20 percent.

Studies have also shown that cooking eggs can also reduce their antioxidant levels by 6 to 18 percent.

But cooking eggs isn't all bad. It makes the proteins much more digestible and available to the body.

One study comparing raw and cooked eggs found that the body can use 91 percent of the protein in cooked eggs, but only 51 percent in raw eggs.

The bottom line is that shorter cooking times are best. But while cooking reduces some nutrients, eggs are still an excellent source of nutrition.

Don't overcook scrambled eggs

Long-term exposure to high temperatures can oxidize cholesterol and diminish nutrients in eggs.

The best way to make scrambled eggs is to cook them for a while over medium heat. The advantage of scrambled eggs is that they are the quickest way to cook eggs, meaning they are subjected to less heat than other methods.

9 Nutritional Benefits of Scrambled Eggs

1. Eggs are the cheapest source of high-quality protein. 6.7 grams per egg, at $0.17 each (conventional)
2. Because eggs contain all nine essential amino acids, they are a complete protein.
3. One scrambled egg offers 147 mg of choline, or 25% of the recommended daily intake. The choline that pregnant women get from scrambled eggs may reduce the risk of birth defects. While choline deficiency in both men and women can lead to muscle damage and abnormal fat deposits in the liver.
4. Abundant in vitamin A, which is essential for optimal eyes.
5. Contains vitamins A, E, B2, B6 and B12 that dilate blood vessels and reduce cholesterol buildup in the arteries.
6. 42% of Americans are deficient in vitamin D. A single egg provides 6% of vitamin D, which is needed for healthy bones and a strong immune system.
7. Egg yolk contains antioxidants lutein and zeaxanthin, which may protect against cataracts and macular degeneration.
8. Scrambled eggs are extremely filling, making you less likely to reach for other, less healthy foods.
9. Antioxidant qualities can be seen in scrambled eggs' better HDL cholesterol.

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