Eggs can stay for breakfast, but 5 foods that are bad for you have to go, says a nutritionist
Eggs have gotten a bad rap in the nutrition space over time as contributors to high cholesterol levels.
However, the Food and Drug Administration (FDA) has recently classified eggs as a “healthy, nutrient-dense food” in a proposed new rule.
The update is the result of changes in nutritional science and dietary recommendations. According to the agency, “healthy foods are made up of different food groups and nutrients, and the question ‘healthy’ allows consumers to identify foods that are the basis of a healthy diet.”
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Although eggs are rich in protein and vitamins, one large egg contains 186 milligrams of cholesterol in the yolk, according to the Mayo Clinic, which discourages people from overeating.
In a recent experiment, a Harvard medical student ate 720 eggs over the course of a month, testing eggs and cholesterol.
The FDA recently classified eggs as a “healthy, nutrient-dense food” in a proposed new rule. (iStock)
Student Nick Norwitz reported in a YouTube video that by the end of the month, his cholesterol had dropped by 20 percent.
In an interview with Fox News Digital, New York-based holistic nutritionist and founder of Food Education Power, Robin DeCicco, explained that cardiologists and doctors have been advising people to avoid eggs or limit egg yolk consumption “for decades.” Because they “raise cholesterol.”
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A new study shows that eating eggs doesn’t raise LDL (bad) cholesterol as much as it once did… and egg consumption, especially pastured eggs rich in Omega 3, can improve (and) lower cholesterol and triglyceride levels. risk of dementia and stroke,” she said.
DeCicco describes eggs as an “accessible” and versatile protein that shouldn’t be a substitute or modified food on your breakfast plate.
Eggs can provide great health benefits, so New York holistic nutritionist Robin DeCicco (pictured) suggests replacing or modifying them instead. (Robin DeCicco)
“The rest of the breakfast plate – boiled meat (sausage, bacon), deep-fried home fries, refined white bread with butter and sugar-filled jelly, donuts and pastries filled with hydrogenated stable oils – is the cause of poor health,” she said.
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Replacing the following foods can help boost overall health, lower cholesterol, and reduce obesity and diabetes, DeCicco said.
5 foods to consider replacing or improving
1. Processed meats
Processed breakfast meats like bacon and sausage are high in sodium and saturated fat and have been linked to colon cancer.
Even “healthier” meat options like turkey bacon are prepared the same way, DeCicco warned.
Replace these meals with chicken, salmon or oven-roasted organic turkey breast with a side of eggs for plenty of lean protein and no fat, the nutritionist recommends.
Breakfast meats like bacon are high in sodium and fat. (iStock)
“You can put some turkey rolls on top of the bread in the oven for a few minutes, so they cook a little better,” DeCicco suggests. “Cover with hot sauce or salsa.”
She adds, “Any meat that’s grilled or plain and hasn’t been salted or cured—that’s going to be much healthier, lower in calories, and much lower in sodium.”
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DiCico recommends organic, nitrate-free chicken sausage as an alternative because it’s lower in total fat, calories and sodium than processed pork.
2. Deep fried home fries
Home fries are a popular side dish for egg dishes, but most are made with “infective” vegetable oils, “too much salt” and fat, DiCicco says.
Instead of deep-fried potatoes, make homemade potato wedges or fries by slicing, seasoning and baking, she said.
Home fries are a popular side dish with eggs, but most are cooked in “burnt” vegetable oils, a nutritionist says. (iStock)
“I like to make sweet potato mash, so you can finely chop the sweet potato. Add some celery and onion and drizzle with avocado oil on the grill,” she said. “You’re getting that frustration and the same feeling.”
This can also be done at home with cauliflower rice, fried until crisp to resemble hash browns.
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If you’re eating breakfast, DiCicco suggests ordering a baked potato with the skin on, which is full of fiber.
3. Too much cheese and meat
If omelets or scrambled eggs are more your style, DeCicco says be careful not to load your meal with high-fat cheeses, meats and butters.
“For longevity and blood sugar stabilization,” reach for more fiber- and antioxidant-rich options like sautéed mushrooms, spinach, and caramelized onions.
Avoid high-fat cheese, meat and butter in omelets for high-fiber vegetables, the nutritionist suggests. (iStock)
DiCico also recommends filling your eggs with “tomatoes, asparagus, zucchini, cabbage.” Anything high in fiber and low in calories, like vegetables, can boost heart health, lower your risk of diabetes, and help you heal longer.
4. White bread and bagels
Too much bread, especially white bread with refined flour, “turns quickly into sugar in the body,” DiCicco says.
Pairing your eggs with a bagel, English muffin, or toast made with white or whole wheat flour has been linked to bloating, indigestion, and belly fat production.
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Instead, DiCicco says, opt for sourdough bread topped with almond or nut flour or avocado for a healthier “gut-friendly” option made with fewer ingredients.
She said this can be combined with anything but diced tomatoes and a bag of spices.
Sourdough bread is a healthy “gut-friendly” breakfast option. (iStock)
“Look for whole grain bread, not flour (ground) and nuts and seeds,” she said.
Rather than spread on butter, jelly, or regular cream cheese as a toast or bagel wrap, some almond cheeses on the market are much lower in saturated fat and pair well with almond flour bread.
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“Or add it to avocado or some kind of hummus spread,” she said. “Then you’re always reducing your calories, but increasing your fiber. That’s really important.”
She continued, “I can’t say enough about fiber. It’s really filling, long and disease-fighting.”
5. Pastries and baked goods
Baked goods are high in sugar and fat.
While some sweets like doughnuts, croissants and muffins are often considered breakfast foods, DeCicco warns they contain refined carbohydrates and sugar, which can cause inflammation, spike blood sugar and increase belly fat and sugar cravings.
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If you want to eat a hearty breakfast — even pancakes or waffles — the nutritionist says to choose something made from nuts and seeds that are high in protein and fiber that stabilizes blood sugar.
Pancakes are high in carbohydrates and sugar, which can cause bloating, spike blood sugar and increase belly fat. (iStock)
Substituting a side of high-fiber berries or other fruit is also a great substitute to satisfy a sweet tooth.
“It’s not just how you feel at the moment,” she said.
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“The way you eat is cyclical. It really determines what you want to eat the next day, how productive you are at work, whether you’re motivated to go to the gym, how you sleep.”
“We can either hurt ourselves or help ourselves by what we choose to eat — and it’s really long-lasting,” she says.
