 eating a mix of heart-healthy proteins instead — eggs, fish, nuts, beans, lean poultry, and dairy.
OK, but what about eating additional egg whites?
It’s true that the whites are where all the protein is, so it might be tempting to load up on egg white omelets if you’re trying to build muscle while keeping your cholesterol and saturated fat intake in check.
But you might be better off enjoying whole eggs instead. A 2018 study found that the post-workout muscle-building response is about 40 percent greater in people who eat whole eggs compared to those who eat an equal amount of protein from egg whites.
- Eggs are a tasty, inexpensive source of protein and other valuable nutrients — and eating them won’t put you on the fast track to a heart attack.
- If you’re healthy, it’s totally fine to enjoy about two eggs per day or around 12 per week.
- If you have high cholesterol, heart disease, or diabetes, you can eat eggs, but you might need to cut back a little bit. (Your doctor can help you figure out how many you can safely eat per day/week.)
- Rather than focus on a specific food or nutrient, do your best to maintain an overall healthy diet.
- Eggs are healthier when you mostly consume them in the context of foods that are lower in saturated fat and cholesterol — think nuts, veggies, or avocado instead of bacon and cheese.