Nutritionist Reveals 5 Breakfast Foods to Ditch for a Healthier Morning—Eggs Stay!

Eggs have been criticized for their cholesterol content for years. But recent news from the FDA suggests that may be changing. They’ve proposed classifying eggs as a “healthy, nutrient-dense food.” This shift reflects new research in nutrition and dietary guidelines.

Despite their reputation, eggs are rich in protein and vitamins. A large egg contains about 186 milligrams of cholesterol in its yolk, leading many to limit their intake. However, a Harvard medical student named Nick Norwitz put eggs to the test by eating 720 of them in a month. Surprisingly, he found that his cholesterol levels dropped by 20% at the end of that month.

Nutritionist Robin DeCicco points out that many doctors have historically advised against eating eggs due to their cholesterol content. Yet, new studies show that eggs don’t negatively affect LDL (the “bad” cholesterol) as once thought. In fact, consuming eggs, particularly omega-3 enriched ones, may improve cholesterol levels and even reduce the risk of dementia and strokes.

DeCicco views eggs as a versatile, accessible source of protein that fits well into a healthy breakfast. She helps to clarify that the real culprits for poor health often lie in what we pair with eggs rather than eggs themselves. Foods like processed meats, deep-fried items, and sugary baked goods can be more harmful.

5 Foods to Swap for Healthier Choices

1. Processed Meats

Bacon and sausage are tasty but loaded with sodium and saturated fats linked to health issues. Try grilled chicken, salmon, or organic turkey as healthier protein alternatives to go alongside your eggs.

2. Deep-Fried Potatoes

Many home fries are cooked in unhealthy oils. Instead, bake sweet potatoes or make cauliflower rice to enjoy with your eggs without the added inflammation from fried foods.

3. Excess Cheese and Meats

If you’re making an omelet, avoid piling on high-fat cheeses and processed meats. Choose fibrous veggies like spinach and tomatoes to keep your meal nutritious and filling.

4. Refined Bread Products

White bread and bagels may cause spikes in blood sugar levels. Opt for whole grain or nut-based breads, which are healthier and better for digestion.

5. Sugary Pastries

Doughnuts and muffins often contain high levels of sugar and refined carbs. If you crave something sweet in the morning, consider fruit or oatmeal made with nut flours that provide fiber and protein.

In conclusion, eggs can be a healthy part of your diet, especially when paired with nutritious foods. Focusing on what you combine with eggs is key to creating a well-rounded, health-conscious meal.

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