Eggs can stay for breakfast, but 5 foods that are bad for you must disappear, says a nutritionist
Eggs have gotten a bad name in nutrition over time because they potentially contribute to high cholesterol levels.
The Food and Drug Administration (FDA), however, recently classified eggs as “healthy, nutrient-dense foods” in the proposed new rule.
The update is the result of changes in the nutrition science and dietary recommendations. The agency stated, “A healthy diet consists of a variety of food groups and nutrients, and the ‘healthy’ claim can help consumers identify foods that are the foundation of healthy eating patterns.”
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Although eggs are rich in protein and vitamins, one large egg contains about 186 milligrams of cholesterol in its yolk, according to the Mayo Clinic, which has deterred people from overeating.
A recent experiment by a medical student from Harvard put eggs and cholesterol to the test when he ate 720 eggs in a month.
The FDA recently classified eggs as a “healthy, nutrient-dense food” in a proposed new rule. (iStock)
A student, Nick Norwitz, reported in a YouTube video that at the end of the month his cholesterol levels actually dropped by 20%.
In an interview with Fox News Digital, Robin DeCicco of New York, a certified holistic nutritionist and founder of Power of Food Education, noted that cardiologists and doctors have been advising people “for decades” not to eat eggs or to limit egg yolk intake. because they “raise cholesterol”.
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“New research shows that eating eggs does not raise your LDL (bad) cholesterol as previously thought… and that eating eggs, especially pastured eggs enriched with omega 3s, can improve cholesterol and triglyceride levels [and] can reduce the risk of dementia and stroke,” she said.
DeCicco described eggs as an “affordable” and versatile protein that shouldn’t be a staple or replacement item on your breakfast plate.
Eggs can provide great health benefits, so New York-based certified holistic nutritionist Robin DeCicco (pictured) has indicated other foods to replace or modify. (Robin DeCicco)
“The rest of the breakfast plate—processed meats (sausage, bacon), French fries, refined white bread covered in butter and jelly, donuts and pastries full of shelf-stable hydrogenated oils—is the cause” of poor health, she said.
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Replacing the following foods can improve overall health, lower cholesterol, and reduce obesity and diabetes, according to DeCicco.
5 foods you should replace or modify
1. Processed meat
Processed breakfast meats like bacon and sausage they are high in sodium and saturated fat and have been linked to colon cancer.
Even “healthier” meat options like turkey bacon tend to be processed the same way, DeCicco warned.
Replace these items with grilled chicken, salmon or organic oven-roasted turkey breast with sliced turkey breast on the side of eggs for much less protein with no saturated fat, the nutritionist recommended.
Processed breakfast meats like bacon are high in sodium and saturated fat. (iStock)
“You can put a couple of turkey rolls in the oven for a few minutes, so they’re slightly toasted,” suggested DeCicco. “Top with hot sauce or salsa.”
She added: “Any meat that’s oven-roasted or plain, just not salted or dried – that’s going to be much healthier, lower in calories and much lower in sodium.”
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DeCicco also recommended nitrate-free organic chicken sausage as an alternative, as it has less total fat, calories and sodium than processed pork sausage.
2. Homemade fries in deep oil
Home fries are a popular side dish with eggs, but most are cooked in “flammable” vegetable oils with “lots of salt” and fat, according to DeCicco.
Instead of fries, make them sweet potato slices or fries at home by slicing, seasoning and baking them, she said.
Homemade fries are a popular side dish with eggs, but most of them are cooked in “flammable” vegetable oils, the nutritionist pointed out. (iStock)
“I like to make a sweet potato puree, so you can cut the sweet potato into small cubes. Add some celery and red onion, then saute it in avocado oil on the stove top,” she said. “You feel that crunch and the same feeling.”
This can also be done at home with cauliflower rice, sautéed until crisp to mimic brown.
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If you’re eating out for breakfast, DeCicco suggested ordering a baked potato with the skin on, which is full of fiber.
3. Excess cheese and meat
If an omelet or scrambled eggs is your style with eggs, DeCicco said to be careful not to overload the dish with an excess of high-fat cheeses, meats and butter.
Reach for options richer in fiber and antioxidants, such as stewed mushrooms, spinach and caramelized onions for “longevity and blood sugar stabilization.”
Swap fatty cheese, meat and butter for fiber-rich vegetables in your omelette, suggests a nutritionist. (iStock)
DeCicco also recommended filling your eggs with “tomatoes, asparagus, zucchini, kale. Anything high in fiber and low in calories like vegetables improves heart health, lowers the risk of diabetes and keeps you fuller longer.”
4. White bread and pastries
Too much bread, especially white bread made with refined flour, can “quickly turn into sugar in the body,” according to DeCicco.
Pairing eggs with a bagel, English muffin or toast made from white or even whole wheat flour has been linked to inflammation, indigestion and belly fat.
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Instead, DeCicco said, choosing bread made with almond or nut flour or sourdough toast topped with avocado is a healthier, “gut-friendly” option made with fewer ingredients.
She said this could be paired with some diced tomatoes and anything but baking soda.
Sourdough bread is a healthy “gut friendly” breakfast option. (iStock)
“Look for bread made with whole grains, not flour (which is ground) and nuts and seeds,” she said.
Instead of spreading on butter, jelly or plain cream cheese as a toast or pastry spread, DeCicco said some nut-based cream cheeses on the market are much lower in saturated fat and pair well with almond flour bread.
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“Or top it with avocado or some other kind hummus spread“, she said. “Then you always reduce your calorie intake, but increase your fiber intake. That’s so important.”
She continued, “I can’t say enough about fiber. It really keeps you fuller, longer and prevents disease.”
5. Pastries and pastries
Pastries are rich in sugar and fat.
While some sweets like doughnuts, croissants and muffins are often advertised as breakfast foods, DeCicco warned that they are high in refined carbohydrates and sugar, which can cause inflammation, raise blood sugar and increase belly fat and sugar cravings.
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If you’re going to eat sugary foods for breakfast — even pancakes or waffles — the nutritionist said to choose something made with nuts and seed flours that are higher in protein and provide fiber that stabilizes blood sugar.
Pancakes are high in refined carbohydrates and sugar, which can cause inflammation, increase blood sugar and increase belly fat. (iStock)
Substituting a berry or other fiber-rich fruit is also a great substitute for satisfying sweet cravings.
“It’s not just about how you’re going to feel at that moment,” she said.
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“How you eat is cyclical. It really determines what you want to eat the next day, how productive you’ve been at work, whether you’re motivated to go to the gym, how you sleep.”
“We can really hurt ourselves or help ourselves by what we choose to eat – and it’s really time-consuming,” she said.
