A recent study looked at 140 overweight people that were divided into 2 groups. Group 1, considered the low-egg group, ate less than 2 eggs per week, while people in group 2, considered the high-egg group, consumed 2 eggs per day at breakfast, 6 days a week for 3 months. Participants in the study were either pre-diabetics or type 2 diabetes sufferers.
Participants in the study received monthly nutrition education for better foods to choose for individuals with diabetes, and were told to focus on good unsaturated fats versus saturated fats.
The results of the study found no significant difference in the level of HDL (good) cholesterol between groups. In fact, individuals in the high-egg group showed a slight increase of the HDL levels.
Participants in the low-egg group were encouraged to eat as much protein as the high-egg group, but despite similar consumption of protein, the high egg group reported feeling less hungry, having greater fullness or satiety after meals. These findings are beneficial to individuals trying to lose weight, as egg protein is of excellent quality, and not associated with fillers or sugars as is the case with other foods. In fact, based on these results you could expect to lose up to 2lb a month, simply by eating eggs for breakfast!
Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12, but contain just 85 calories each. Old advice to limit eggs to just a few each week has also been abandoned. According to the Food Standards Agency, there’s now no limit to the number of eggs you can eat in a week as part of a healthy balanced diet. If you fancy starting the day with eggs we suggest you avoid frying them and combine them with wholemeal toast and a glass of vitamin C-rich unsweetened orange juice, which will help the body make the best use of the iron in the eggs.