Eggs Aren't Off Limits

You’ve probably heard conflicting news reports over the years about whether eggs are good for you. “Eggs can be a good choice if you eat them in moderation,” says Monica Pyzia, registered dietitian and certified diabetes educator for Lehigh Valley Hospital and Health Network’s Helwig Health and Diabetes Center.

The debate over eggs is because of the amount of cholesterol in them - 215 milligrams per egg. The American Heart Association recommends eating less than 300 milligrams of cholesterol each day. “Eating one egg a day leaves little room for consuming cholesterol in other food throughout the day,” Pyzia says. “However, all the cholesterol is in the yolk. So, if you enjoy eating eggs, you can use two egg whites to every whole egg or use an egg substitute which has no cholesterol.”

The other key to enjoying eggs is paying attention to what you eat with them. “Eggs are a wholesome choice full of protein and iron. What makes them unhealthy is when you make an omelet with ham and cheese or eat bacon and danish on the side,” says Pyzia’s colleague, family medicine physician Thriveni Vellore, M.D.

Your best bet is to follow the American Heart Association’s guidelines of eating no more than four eggs a week and limiting cholesterol from meats, poultry and dairy products.

Another word of caution about watching cholesterol: “Packaging for chips and cookies can tout they are cholesterol-free but be loaded with saturated fat or trans-fats,” Pyzia says. “These fats drive up cholesterol and put you at risk for heart disease. It’s important to read labels closely and understand what can put you at risk.”