Do eggs make you fat?

In this article, we will answer the question “Do eggs make you fat?”, and what makes eggs an ideal weight management food. 

Do eggs make you fat?

One large egg provides 74 calories. You add 50 calories for each teaspoon or 5g fat (oil or butter) you use to fry your eggs. Eating eggs alone cannot make you fat. Weight gain depends on your overall lifestyle and calorie intake. As long as you are in a calorie deficit, eating eggs cannot hamper your weight loss journey.

One large egg contains about 212 mg of cholesterol. Egg cholesterol has a variety of health benefits if taken into consideration. Moreover, eggs are the cheapest and easiest source of high-quality proteins, minerals, and vitamins. 

If you exclude eggs from your diet due to their high cholesterol or fat content, you are missing out on a variety of key nutrients. The bottom line is that moderation is the key. You can eat eggs for weight loss unless you are surpassing your total fat and calorie intake. 

What makes eggs an ideal weight management food?

Eggs are low in calories 

As mentioned above, a single large egg only gives you 74 calories and 3 large boiled eggs account for less than 230 calories. This is a moderate number of calories given the plethora of nutrients contained in an egg.

Eggs are very filling 

Eggs are high-protein and nutrient-dense. This is what makes the eggs so filling. Moreover, eggs have a high value for the satiety index, which is why eating eggs, especially along with a source of fiber and fat, leaves you feeling full for many hours. 

Last but not the least, including a protein-rich meal in your diet, curbs your food cravings by 15%.

Eggs may boost your metabolism 

If you eat a protein-rich diet, you boost your metabolism by 80–100 calories a day due to the thermic effect of food. The thermic effect of food determines how much energy you need to metabolize foods.

Eggs are a rich source of high-quality proteins, providing all the 9 essential amino acids. All things considered, eggs are an ideal food for weight loss.

Eggs are a delicious food to have first thing in the morning 

Eating eggs for breakfast can reduce your calorie intake later in the day. Regularly eating eggs for breakfast can help you reduce weight. 

Moreover, eggs elevate the blood peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) levels. Both of these hormones play an important role in regulating appetite and promoting satiety.

Eggs are cheap and easy to prepare 

Eggs are readily available and are a cheap source of animal protein. Plus you can cook your eggs in versatile ways. For example, you can scramble, poach, fry or bake them, or make them into an omelet. Eat your eggs with a generous serving of vegetables and fat to complete your meal. 

Add chunks of boiled eggs to your salad bowl for lunch. For dinner, you can pair poached eggs with quinoa salad and sautéed greens.

Do eggs raise blood cholesterol? 

Too much of anything is bad and the source of it is of little importance. Therefore, eating too much cholesterol, saturated fat, and trans fat is bound to affect your cholesterol levels negatively.

According to the Dietary Guidelines for Americans, you should be eating no more than 200–300 mg of cholesterol per day depending on your heart disease risk factors. This means you should not be eating 2-3 eggs in a day.

But these guidelines have been revised and now they focus more on limiting your cholesterol intake to keep your blood cholesterol levels within normal limits, which is an individual amount.

Sure eggs are high in cholesterol but they are not the only foods impacting your blood LDL levels. If you have high blood cholesterol, there may be reasons other than consuming eggs.

For example, if you are a regular user of foods like butter, cheese, processed meats, fast foods, baked goods, processed margarine, shortening, etc, you will sooner or later face issues with your blood cholesterol. 

How to make Strata with Asparagus and Boursin? 

Ingredients 

  • 1 pound asparagus tough ends snapped off, spears cut diagonally into 1-inch pieces
  • 4 large eggs and 2 large egg whites
  • 1 1/4 cups low-fat milk
  • 1/4 tsp pepper
  • 2 Tbsp canola oil
  • 1 small onion minced
  • 1/2 tsp salt
  • 4 slices hearty white sandwich bread cut into 1-inch squares
  • 1- 6.5 oz package Boursin Light cheese

Instructions 

  1. Preheat the oven to 400℉.
  1. Add asparagus in a microwave-safe bowl and splash it with some water.
  1. Plastic wrap the bowl and microwave for 2 minutes or until soft and crispy. Drain.
  1. Mix eggs, pepper, and milk in a large bowl.
  1. Saute onions with salt in a greased and heated pan.
  1. Stir in the bread and toast until the onions are soft and the bread is brown. Transfer to a baking dish. Add the asparagus and egg mixture on top.
  1. Stir to combine. Top with cheese and bake in the preheated oven for about 15-20 minutes or until the edges leave the sides of the dish.

Other FAQs about Eggs that you may be interested in.

Do eggs contain calcium?

Conclusion 

In this article, we answered the question “Do eggs make you fat?”, and what makes eggs an ideal weight management food.

References 

https://www.healthline.com/nutrition/foods-you-can-eat-a-lot-of
https://www.medicalnewstoday.com/articles/323251#summary

What was missing from this post which could have made it better?

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.