How to make breakfast even more filling
Instead of just eating a boiled egg, you can combine it with:
- Whole grain bread: provides fiber and carbohydrates that provide energy.
- Tomato, cucumber or pepper: provides vitamins, minerals and water, among other things.
- Fruit: contributes fiber and other nutrients.
- Natural yogurt or quark: can provide additional protein, depending on the product.
- Oatmeal: is a source of fiber, including beta-glucans.
This way you get a more varied meal that can keep you satisfied until the next meal.
3. Cholesterol in eggs – is it really dangerous?
This is probably the biggest reason why eggs have gained such a controversial reputation.
Egg yolks contain cholesterol. For a long time, the focus was on the fact that dietary cholesterol could contribute to high cholesterol levels in the blood, which in turn is linked to an increased risk of cardiovascular disease.
But the connection is not as simple as all foods with cholesterol being automatically harmful.
The body produces cholesterol itself, which is used to form cell membranes and certain hormones, among other things. The amount of cholesterol circulating in the blood is affected by several factors, including heredity, diet, the body’s metabolism and certain diseases.
For many people, the amount of saturated fat in the diet and the overall dietary pattern have a major impact on LDL cholesterol, often called the “bad” cholesterol.
Eggs do contain cholesterol, but relatively little saturated fat compared to fatty meat products, for example. Therefore, eggs need to be assessed in context, rather than just looking at the cholesterol content.
Research shows that the body’s response to eggs varies between individuals. In some, regular consumption can affect LDL cholesterol, while in others the change is small.
This means that one should be cautious about both exaggerated warnings and claims that eggs can never affect blood lipids.
What does that mean to you?
If you are healthy and have normal blood lipids, eggs can often be part of a varied diet. However, if you have high LDL cholesterol, familial hypercholesterolemia, diabetes or a known cardiovascular disease, it may be wise to discuss your diet with a doctor or dietitian.
This is especially important if you have received individual dietary advice or are being treated for elevated blood lipids.
So there is no universal rule that fits everyone. It is the overall diet and your individual health that needs to be the focus.
4. Egg yolks contain more nutrients than many people think
Some people eat only the egg white because they want to avoid the cholesterol in the yolk. But that also means they miss out on several important nutrients.
Egg yolk contains vitamin B12, vitamin D, selenium and choline, among other things. It also contributes other vitamins and minerals in varying amounts.
Choline is particularly interesting because the body needs it for, among other things, the function of cell membranes and the production of acetylcholine, a neurotransmitter that is important for the nervous system.
Vitamin B12 contributes to the normal formation of red blood cells and the functioning of the nervous system. Vitamin D helps the body absorb calcium and is important for bones and muscles.
Eggs also contain lutein and zeaxanthin, two carotenoids found in the retina and important for eye health. How much the body absorbs depends on factors such as the composition of the food and how it is cooked.
However, eggs are not a complete solution to all nutritional needs. For example, they contain very little vitamin C and do not provide enough fiber to replace fruits, vegetables, and whole grains.
It is therefore best to see the egg yolk as a nutritious part of a food that complements other foods in the diet.
5. Can boiled eggs help you build and maintain muscle?
If you exercise regularly or want to maintain your muscle strength as you get older, eggs can be a practical addition to your diet.
Muscles need protein to repair and rebuild tissue after physical activity. Eggs provide protein with an amino acid composition that the body can use effectively.
