Eating One Egg Per Day: A Balanced Approach to Cholesterol and Nutrition

Are eggs really the villains of breakfast, or have they been unfairly accused? New research might make you rethink your morning routine.

Today I'm shifting gears from work to health with a focus on cholesterol, eggs, and breakfast sides. I was reading debates surrounding eggs and their impact on health. They often create confusion for those aiming to improve their diets/health. For years, eggs were vilified as a significant source of dietary cholesterol, thought to contribute to elevated cholesterol levels in the blood. However, evolving research, including a compelling article by Dr. Howard E. LeWine from Harvard Health, suggests otherwise. It seems the cholesterol in eggs is minimally absorbed into the bloodstream and does not directly correlate with an increase in harmful LDL cholesterol for most people. In fact, consuming one egg per day as part of a balanced meal may promote health benefits such as lower blood pressure, increased energy, and improved vision.

In this essay, I want to advocate for a thoughtful approach: incorporating one egg per day into the diet, accompanied by nutrient-rich vegetables. By choosing the right cooking methods and avoiding unhealthy additives like butter, cheese, and processed meats, I believe we can enjoy a wholesome delicious meal that supports most' health goals. This should be discussed with a Doctor when facing health issues.

Rethinking the Cholesterol Myth

From my recent reading, it seems the liver is the primary regulator of cholesterol in your body, producing most of what you need. Contrary to outdated beliefs, the cholesterol in eggs has minimal impact on blood cholesterol for most people. Research indicates that consuming moderate amounts of eggs does not significantly impact LDL ("bad") cholesterol. Instead, the fats we eat—especially trans fats and saturated fats—play a more influential role in raising cholesterol levels.

The culprits in traditional egg-based breakfasts are often not the eggs themselves but the high-fat, processed additions such as bacon, sausage, and buttered toast. When we pair eggs with nutrient-dense vegetables and avoid these harmful add-ons, we create a meal that not only nourishes the body but actively contributes to heart health and overall wellness.

Another Connection to Diet/Cholesterol

While I was doing some research on Medtronic, I learned high blood pressure, or hypertension, is a widespread health concern (Globally), with nearly half of U.S. adults affected, as noted during the Medtronic Conference Call. Among those with high blood pressure, approximately one-quarter struggle to keep it under control despite medication. While cholesterol itself is not the sole cause of hypertension, the foods that contribute to elevated cholesterol levels—such as processed meats, fried dishes, and high-fat dairy products—often overlap with those that exacerbate blood pressure issues. Adopting a diet that incorporates nutrient-dense options like eggs and vegetables, while avoiding unhealthy fats and sodium-heavy ingredients, can support better cardiovascular health and help mitigate these interconnected risks.

Eggs and Their Nutritional Powers

Eggs are a nutrient powerhouse. A single egg contains:

• High-quality protein to support muscle repair and growth.
• Choline, a nutrient vital for brain function and cellular health.
• Lutein and zeaxanthin, antioxidants that improve vision and protect against macular degeneration.
• Vitamin D, which aids in bone health and immune function.

These benefits make eggs an ideal choice for a balanced diet, especially when consumed in moderation.

A Healthier Way to Cook Eggs

To maximize the benefits of eating one egg per day, I think the cooking method matters. Frying eggs in butter or oil can add unnecessary calories and unhealthy fats. Instead, I’ve adopted a healthier alternative using my Instant Pot. This versatile appliance allows me to cook eggs inside their shells, similar to hard boiling, without the need for added fat. The result is a perfectly cooked egg that retains its nutrients and flavor.

Alongside the egg, I use the Instant Pot to steam a mix of nutrient-rich vegetables such as potatoes, carrots, kale, and spinach. This method ensures that the vegetables retain their vitamins and minerals while providing a flavorful and satisfying base for the meal.

Why Pair Eggs with Vegetables?

Vegetables are a perfect complement to eggs, providing fiber, vitamins, and minerals that support heart health and digestion. A combination of leafy greens like kale or spinach, root vegetables like carrots and potatoes, and cruciferous vegetables like broccoli can turn a simple egg into a complete meal.

This pairing also helps to balance the meal's macronutrient profile, reducing its overall cholesterol and fat content while boosting the intake of antioxidants and anti-inflammatory compounds.

A Sample Meal Idea, my Breakfast Today

Here’s a quick and easy recipe for a balanced egg-and-vegetable meal:

Ingredients:

• 1 large egg
• 1 quartered potato
• 1 cup chopped kale
• ½ cup sliced carrots
• Season to taste. I'm avoiding salt, with further concerns on blood pressure
• Optional herbs I enjoy are parsley, rosemary, dill, and thyme

Instructions:

1. Add one cup of water to the Instant Pot. Place the egg on a trivet inside the pot.
2. Add diced potatoes, kale, and carrots on to the tray over the egg.
3. Cook on high pressure for 10 minutes, then perform a slow release.
4. Peel the egg and serve it alongside the steamed vegetables. Sprinkle with herbs and season to taste.

This simple meal is low in fat, rich in nutrients, and incredibly satisfying.

My Thought

Consuming one egg per day, paired with a variety of vegetables, is a practical and health-conscious approach to nutrition. By rethinking traditional preparation methods and avoiding high-fat accompaniments, you can enjoy the numerous benefits of eggs without compromising your health.

Using tools like the Instant Pot to prepare meals that are both nutritious and convenient is a step toward sustainable, long-term wellness. So, embrace the humble egg as a staple of your diet, and let its nutritional benefits work for you.

Note, I am not a doctor and would not challenge a doctor's advice on egg consumption.