Are Eggs A Healthy Breakfast?

Eggs have been the subject of a lot of dietary rumors. You may be told they are high in saturated fat and cholesterol, making them an unhealthy addition to breakfast. In fact, eating eggs in moderation provides you with essential nutrients and can be part of a healthy breakfast.

Significance

One egg contains 71 calories and 5 g of fat, 2 g of which are saturated. Eggs are often prepared in butter and served with bacon or sausage, increasing the meal's saturated fat level. Eating too much saturated fat can cause weight gain and negatively impact your cholesterol levels. With 212 mg of cholesterol, one egg provides 71 percent of the 300 mg limit recommended daily. Your doctor may recommend you limit cholesterol intake to 200 mg per day if you have high cholesterol.

Nutrients

One egg provides 6 g of complete protein, meaning it provides you with all the amino acids your body needs to build and retain lean muscle mass. Eggs also contribute to your daily intake of vitamins A, D and E. They provide most of the B-complex of vitamins, including B-12, which is essential for energy. Egg yolks contain the antioxidant lutein, which is essential for your eyesight. Eggs are also a source of phosphorus, iron, magnesium and potassium.

Cholesterol

The American Heart Association notes that people with normal cholesterol levels can make a whole egg part of a healthy eating plan if their intake of other cholesterol-containing foods is moderated. If you choose an egg at breakfast, limit your consumption of full-fat dairy products, dark meat poultry, fatty cuts of meat and mayonnaise. All of the cholesterol in eggs is contained in the yolk, so if one egg is not enough for you, scramble one whole egg with several egg whites.

Preparation

Preparing eggs without adding extra fat can help make them a healthy breakfast. Hard boil, soft boil or poach eggs in water. Use nonstick cooking spray if you prefer scrambled or over-easy eggs. If you must use added fat for cooking, opt for heart-healthy olive or canola oil. You can also bake eggs in ramekins in the oven, adding no additional calories. Have the eggs with whole-grain bread or alongside oatmeal and fresh fruit to make a balanced meal.

Weight Control

People may skip eggs because they perceive eggs may cause weight gain. The protein in eggs can help you feel full and satisfied. Protein also diminishes spikes in blood sugar, reducing cravings. According to a study published in the "International Journal of Obesity" in 2008, researchers found that people eating a breakfast of eggs as part of a reduced-calorie diet lost more weight than people eating an equivalent breakfast of bagels.