The study of more than 37,000 men and 80,000 women reported that "consumption of one egg per day is unlikely to have a substantial overall impact on the risk of cardiovascular disease or stroke among healthy men and women." One egg a day -- that's only 213 mg of cholesterol, well within the AHA guidelines. And the study found that more than one egg a day was linked to a twofold increase in cardiovascular risk among diabetic men.
Designer eggs are adding to the confusion and controversy. You can already buy omega-3, organic, free-range, and vegetarian eggs, and more varieties are on the way. Until reputable scientists tell us otherwise, an egg is an egg is an egg. That means they're fine on Sundays or for that special brunch, but a distant second to high-fiber cereal for your daily breakfast.
Not Recommended
There is room for debate about eggs but little discussion about some of the other foods Americans eat for breakfast. Doughnuts, croissants, waffles and fried potatoes have too much fat. Processed meats, including bacon, ham and sausage, have too much fat and salt. And the McBreakfasts at your nearby fast-food drive-in have too much of everything (except, of course, fiber).
Breakfast and Your Belly
Many people assume that skipping meals will help them lose weight. It's not true, particularly if the missed meal is breakfast. For example, a study of 16,452 American adults found that breakfast eaters were leaner than breakfast skippers -- and people who ate cereal for breakfast were leaner than those who ate meat or eggs. A study of 2,831 young adults agreed, finding that people who ate breakfast regularly were only half as likely to be obese as those who usually skipped it. And a smaller Massachusetts study reported that skipping breakfast was associated with a fourfold increase in the risk of obesity. Not surprisingly, eating breakfast at home was more beneficial than eating out.
Start Right
If breakfast isn't "the most important meal of the day," it is a very important start to a healthful day. Numerous claims to the contrary, a good breakfast probably won't boost your mental skills, but it can help you lose weight. And if you eat a high-fiber cereal, breakfast will reduce your risk of heart disease, strokeand diabetes, especially if you add nonfat milk and fruit.
Above all, perhaps, a good breakfast is an ideal way to start changing to a healthful diet. The food choices are simple, and you can measure your progress quite easily. Experiment until you find a healthful breakfast you can really enjoy. And if you eat right and stay healthy, you can afford to "cheat" from time to time -- though if you're like most men, you'll gradually lose your craving for the bacon and eggs of yore.
If nostalgia is your thing, go for oatmeal.
Excerpted from Harvard Men's Health Watch ©, February 2005, President and Fellows of Harvard College. For more information, visit: Harvard Men's Health Watch. Harvard Health Publications does not endorse any products or medical procedures.
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