It’s the start of a beautiful day. You’re sitting down to eat a homemade egg breakfast when suddenly – blech. The eggs don’t look appetizing anymore, in fact, you’re repulsed by them.

This phenomenon, often referred to as the “egg ick” on social media, is a real thing, says registered dietitian Abbey Sharp. It might even be affecting your health.

You know eggs are good for you, but what’s the best way to prepare and eat them? Let’s dive into how you can get the most health benefits from these nutritious gems.

Finding the Healthiest Way to Eat Eggs

The best way to eat eggs largely depends on your personal goals and preferences. If you’re not dealing with specific health concerns, the healthiest way to eat them is simply how you enjoy them the most. Whether you prefer scrambled eggs, fried eggs, or poached – go for it.

Eggs are an excellent, cost-effective source of protein. Each egg contains about 6 grams of protein and provides all nine essential amino acids that your body can’t produce on its own. Additionally, eggs are rich in Vitamin A and D, iron, choline, and a host of other nutrients. A study in 2020 highlighted that consuming an egg-based breakfast keeps you fuller for longer compared to a grain-based meal.

The issue arises with the “egg ick.” This avoidance can make you miss out on a nutritious breakfast option. Hence, it’s wise to enjoy eggs in a way that suits your cravings.

“We all experience something called ‘sensory-specific satiety,’” says Sharp. “You just get tired of eating the same thing in the same way over time. Mixing it up is crucial to ensure you still enjoy your meals.”

If you want to boost the nutritional value of your breakfast and can afford to spend a bit more, Sharp recommends omega-3-enriched eggs. These special eggs come from hens that are fed with flaxseed or other fat-rich feeds. Omega-3s are vital fats that most adults and children lack in their diets.

Healthiest Egg Recipes for Weight Loss

For those looking to lose weight, a lower-fat preparation might be more suitable. Consider hard-boiled, poached, or even baking egg bites, as these methods don’t require a lot of oil or butter.

“If you enjoy fried eggs, you can still make them healthier by using a nonstick skillet and minimizing the oil you use,” Sharp advises. “There’s no problem with that approach.”

If your goal is to build muscle, the key is to increase your protein intake. Adding extra egg whites to your dish can up the protein without significantly increasing calories. Another option is to mix cottage cheese into your scrambled eggs. You could even emulate those delicious egg bites you see at cafes by combining scrambled eggs, cottage cheese, and your favorite toppings in a muffin tin.

The Truth About Egg Yolks

You may have heard that egg yolks are bad because they are high in cholesterol. While it’s true that most of the dietary cholesterol in eggs is found in the yolks, the overall impact on your health isn’t that straightforward.

Dietary cholesterol, which is found in animal-based foods such as eggs, meat, and dairy, is not the same as blood cholesterol. Blood cholesterol is a marker used to measure heart health and includes types like high-density lipoprotein (HDL) or “good” cholesterol and low-density lipoprotein (LDL) or “bad” cholesterol. High levels of LDL cholesterol can increase the risk of heart attacks or strokes.

In the past, dietary cholesterol was thought to contribute significantly to cardiovascular disease. However, a 2019 review by the American Heart Association found no significant link between dietary cholesterol and cardiovascular risk. Saturated fat, on the other hand, still shows a more direct connection to heart issues.

Past studies faced complications as eggs are often consumed with high-fat foods like bacon, sausage, and butter. Recent research suggests that regularly eating eggs might be linked to a lower risk of heart disease due to beneficial nutrients like folate and omega-3 fatty acids.

Current guidelines are more lenient. Eating egg yolks daily is considered safe because eggs are high in dietary cholesterol but low in saturated fat. However, those with high blood cholesterol should still be cautious and limit sources of dietary cholesterol, as per AHA recommendations.

Interestingly, egg yolks hold as much protein as the whites and are packed with lutein and zeaxanthin, antioxidants beneficial for eye health.

“For the best benefits, it’s ideal to consume the whole egg,” Sharp recommends.