Latest news with #JeremyO'Neal
Arab Times
21-06-2025
- Health
- Arab Times
Why boiled eggs are one of the healthiest ways to start your say
NEW YORK, June 21: If you're seeking a nutrient-dense breakfast, boiled eggs offer a quick and simple way to incorporate essential nutrients—from antioxidants to B vitamins and choline—into your morning meal. Boiled eggs are considered one of the healthiest ways to enjoy eggs because they require no added oils or fats during cooking, explains Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist with the UI Health Bariatric Surgery Program. Low in calories yet high in protein, boiled eggs provide a nutritious option for many. But what else should you know about this breakfast favorite? Experts break down the nutrients in boiled eggs, their protein content, and why they can be an excellent addition to a balanced daily diet. Calorie content and nutritional value A large boiled egg contains approximately 72 calories, with nearly 5 grams of fat and about 1.5 grams of saturated fat, according to O'Neal. Egg yolks, in particular, are rich in vitamins and minerals, serving as good sources of vitamin A, B vitamins, riboflavin, folate, iron, and zinc. Notably, eggs are one of the best dietary sources of choline—a mineral crucial during pregnancy because it supports the production of acetylcholine, which is important for muscular contractions. Choline is also linked to improved cognitive function in older adults, notes Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. Protein content One large boiled egg provides roughly 6 to 7 grams of protein, says O'Neal. While boiled eggs are protein-rich, they should not be the sole source of daily protein intake, which is vital for muscle growth and recovery. Protein needs vary based on body weight and physical activity. According to Harvard Health, the recommended dietary allowance (RDA) for protein is at least 0.8 grams per kilogram of body weight for adults. For example, someone weighing 180 pounds should consume around 65 grams of protein daily, explains O'Neal. Highly active individuals require more protein, ranging between 1.2 to 2 grams per kilogram of body weight. Pregnant women also need increased protein intake—approximately 1.1 grams per kilogram. How often can you eat boiled eggs? For most people, consuming two to three boiled eggs per day fits well within a balanced diet, O'Neal says. The Dietary Guidelines for Americans 2020-2025 emphasize eating a variety of fruits, vegetables, grains, dairy or alternatives, healthy oils, and protein-rich foods. Dr. Dave stresses the importance of diversifying protein sources by including lean meats, poultry, eggs, and plant-based proteins such as steel-cut oats, legumes, seeds, lentils, and tofu. While building muscle may require higher protein intake, it's important to note that excessive protein consumption can pose health risks. Boiled eggs and high cholesterol: What you should know If you have high cholesterol, you might have heard advice to limit or avoid eggs, especially egg yolks, where most dietary cholesterol is concentrated. One large egg contains about 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. However, Dr. Dave explains that the link between dietary cholesterol and high blood cholesterol or coronary artery disease is not conclusively proven. Research, including a 2022 review published in Nutrients, has yet to establish a direct connection. For those at risk of high cholesterol, it is more critical to monitor saturated fat intake, as diets high in saturated fats have a stronger association with elevated blood cholesterol and increased heart disease and stroke risk, Dave says. That said, having high cholesterol does not mean you must avoid boiled eggs altogether. When consumed as part of a balanced diet low in saturated fat—such as replacing red meats with lean meats, avoiding ultra-processed foods, and eating plenty of vegetables—boiled eggs can be a nutritious, protein-rich addition in moderation, O'Neal adds. As always, individuals with dietary concerns should consult their healthcare providers to develop an eating plan tailored to their health needs.
USA Today
18-06-2025
- Health
- USA Today
Are boiled eggs good for you?
Are boiled eggs good for you? Show Caption Hide Caption How to cook your eggs every way Whether it's scrambled, over easy or poached, here's how to cook your perfect egg. If you're after a nutrient-dense breakfast, boiled eggs are a quick and easy way to pack in a few essential nutrients –from antioxidants to B vitamins to choline. Because you're not adding extra oils or fats into the cooking process, boiled eggs are considered to be one of the healthiest kinds of eggs to eat, says Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist in the UI Health Bariatric Surgery Program. All around, boiled eggs are a low calorie, protein-rich food. What else is there to know about this breakfast staple? We asked the experts to break down all the nutrients found in boiled eggs, how much protein they actually contain and why (for most people) they're a great food to incorporate into an everyday, balanced diet. How many calories in an egg? One large boiled egg contains 72 calories, nearly 5 grams of fat and around 1.5 grams of saturated fat, says O'Neal. Eggs, and egg yolks in particular, pack a punch with vitamins and minerals. They're a good source of vitamin A, B vitamins, riboflavin, folate, iron and zinc, he says. Eggs are also one of the best sources of choline, a mineral that's especially important during pregnancy because it supports the production of acetylcholine, which helps with muscular contractions, he says. Choline has also shown to be important in promoting cognitive function in older adults, says Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. How much protein is in an egg? There's around 6 to 7 grams of protein in one large boiled egg, says O'Neal. Boiled eggs are protein-rich, though you can't rely on them alone to meet all your daily protein needs (which is essential for muscle growth and recovery). Your protein intake depends on two factors: your body weight, and how much you exercise. For adults, the recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram of body weight, according to Harvard Health. So, if someone weighs 180 pounds, it's recommended they eat around 65 grams of protein a day, says O'Neal. If you're someone who's very active, you're going to need to consume a bit more protein than the average person, somewhere between 1.2 grams to 2 grams of protein per kilogram of body weight. If you're pregnant, it's also recommended your protein intake be higher than average, around 1.1 grams of protein per kilogram of body weight, he says. What are seed oils? What you need to know about the food group deemed the 'hateful eight' How often can I eat boiled eggs? In the context of a balanced diet, for most people, it's perfectly fine to eat two to three boiled eggs per day if you wanted to, says O'Neal. The Dietary Guidelines for America 2020-2025 recommends eating a wide variety of fruits, vegetables, grains, dairy (or soy as an alternative), healthy oils and protein-rich foods. It's especially important to diversify your protein sources, says Dave. To help meet your protein goals, consider incorporating a mix of lean meats, poultry and eggs. As for plant-based protein sources, he recommends eating foods like steel cut oats, legumes, seeds, lentils and tofu. Noted: Building muscle requires a higher protein intake. But eating too much protein isn't safe. Can I eat boiled eggs if I have high cholesterol? If you have high cholesterol, you may have heard you should either limit your intake of eggs, or avoid eating them entirely. The concern surrounding eggs and cholesterol is mainly to do with eating the egg yolk, where the majority of the dietary cholesterol is concentrated, says O'Neal. One large egg contains approximately 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. 'Eggs are definitely a larger source of dietary cholesterol, but the association between regular dietary cholesterol consumption, and then high (blood) cholesterol and coronary artery disease, has not been well proven,' says Dave. The relationship between dietary and blood cholesterol has been up for debate for decades, and according to a 2022 review published in Nutrients, recent research still hasn't been able to establish a direct link. So, if you're someone who's at risk for high cholesterol, it's probably more important to turn your attention to the amount of saturated fat that a boiled egg contains. That's because diets high in saturated fat are strongly correlated with high blood cholesterol, which increases your risk for heart disease and stroke, says Dave. However, even if you have high cholesterol, it still doesn't mean you need to avoid boiled eggs full stop. If you're following a balanced dietary pattern that limits your intake of saturated fat in other areas, like swapping red meats for lean meat, avoiding ultra-processed foods and instead eating lots of vegetables, boiled eggs could (in moderation) could be a nutritious, protein-rich addition to your diet, O'Neal says. And as always, if you have any dietary concerns, talk to your healthcare provider to discuss an eating pattern that supports your individual health needs.
USA Today
10-06-2025
- Health
- USA Today
How healthy are boiled eggs?
How healthy are boiled eggs? Show Caption Hide Caption How to cook your eggs every way Whether it's scrambled, over easy or poached, here's how to cook your perfect egg. If you're after a nutrient-dense breakfast, boiled eggs are a quick and easy way to pack in a few essential nutrients –from antioxidants to B vitamins to choline. Because you're not adding extra oils or fats into the cooking process, boiled eggs are considered to be one of the healthiest kinds of eggs to eat, says Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist in the UI Health Bariatric Surgery Program. All around, boiled eggs are a low calorie, protein-rich food. What else is there to know about this breakfast staple? We asked the experts to break down all the nutrients found in boiled eggs, how much protein they actually contain and why (for most people) they're a great food to incorporate into an everyday, balanced diet. How many calories in an egg? One large boiled egg contains 72 calories, nearly 5 grams of fat and around 1.5 grams of saturated fat, says O'Neal. Eggs, and egg yolks in particular, pack a punch with vitamins and minerals. They're a good source of vitamin A, B vitamins, riboflavin, folate, iron and zinc, he says. Eggs are also one of the best sources of choline, a mineral that's especially important during pregnancy because it supports the production of acetylcholine, which helps with muscular contractions, he says. Choline has also shown to be important in promoting cognitive function in older adults, says Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. How much protein is in an egg? There's around 6 to 7 grams of protein in one large boiled egg, says O'Neal. Boiled eggs are protein-rich, though you can't rely on them alone to meet all your daily protein needs (which is essential for muscle growth and recovery). Your protein intake depends on two factors: your body weight, and how much you exercise. For adults, the recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram of body weight, according to Harvard Health. So, if someone weighs 180 pounds, it's recommended they eat around 65 grams of protein a day, says O'Neal. If you're someone who's very active, you're going to need to consume a bit more protein than the average person, somewhere between 1.2 grams to 2 grams of protein per kilogram of body weight. If you're pregnant, it's also recommended your protein intake be higher than average, around 1.1 grams of protein per kilogram of body weight, he says. What are seed oils? What you need to know about the food group deemed the 'hateful eight' How often can I eat boiled eggs? In the context of a balanced diet, for most people, it's perfectly fine to eat two to three boiled eggs per day if you wanted to, says O'Neal. The Dietary Guidelines for America 2020-2025 recommends eating a wide variety of fruits, vegetables, grains, dairy (or soy as an alternative), healthy oils and protein-rich foods. It's especially important to diversify your protein sources, says Dave. To help meet your protein goals, consider incorporating a mix of lean meats, poultry and eggs. As for plant-based protein sources, he recommends eating foods like steel cut oats, legumes, seeds, lentils and tofu. Noted: Building muscle requires a higher protein intake. But eating too much protein isn't safe. Can I eat boiled eggs if I have high cholesterol? If you have high cholesterol, you may have heard you should either limit your intake of eggs, or avoid eating them entirely. The concern surrounding eggs and cholesterol is mainly to do with eating the egg yolk, where the majority of the dietary cholesterol is concentrated, says O'Neal. One large egg contains approximately 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. 'Eggs are definitely a larger source of dietary cholesterol, but the association between regular dietary cholesterol consumption, and then high (blood) cholesterol and coronary artery disease, has not been well proven,' says Dave. The relationship between dietary and blood cholesterol has been up for debate for decades, and according to a 2022 review published in Nutrients, recent research still hasn't been able to establish a direct link. So, if you're someone who's at risk for high cholesterol, it's probably more important to turn your attention to the amount of saturated fat that a boiled egg contains. That's because diets high in saturated fat are strongly correlated with high blood cholesterol, which increases your risk for heart disease and stroke, says Dave. However, even if you have high cholesterol, it still doesn't mean you need to avoid boiled eggs full stop. If you're following a balanced dietary pattern that limits your intake of saturated fat in other areas, like swapping red meats for lean meat, avoiding ultra-processed foods and instead eating lots of vegetables, boiled eggs could (in moderation) could be a nutritious, protein-rich addition to your diet, O'Neal says. And as always, if you have any dietary concerns, talk to your healthcare provider to discuss an eating pattern that supports your individual health needs.
Yahoo
26-05-2025
- Health
- Yahoo
Packed with protein and essential nutrients, boiled eggs are great addition to your diet
If you're after a nutrient-dense breakfast, boiled eggs are a quick and easy way to pack in a few essential nutrients –from antioxidants to B vitamins to choline. Because you're not adding extra oils or fats into the cooking process, boiled eggs are considered to be one of the healthiest kinds of eggs to eat, says Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist in the UI Health Bariatric Surgery Program. All around, boiled eggs are a low calorie, protein-rich food. What else is there to know about this breakfast staple? We asked the experts to break down all the nutrients found in boiled eggs, how much protein they actually contain and why (for most people) they're a great food to incorporate into an everyday, balanced diet. One large boiled egg contains 72 calories, nearly 5 grams of fat and around 1.5 grams of saturated fat, says O'Neal. Eggs, and egg yolks in particular, pack a punch with vitamins and minerals. They're a good source of vitamin A, B vitamins, riboflavin, folate, iron and zinc, he says. Eggs are also one of the best sources of choline, a mineral that's especially important during pregnancy because it supports the production of acetylcholine, which helps with muscular contractions, he says. Choline has also shown to be important in promoting cognitive function in older adults, says Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. There's around 6 to 7 grams of protein in one large boiled egg, says O'Neal. Boiled eggs are protein-rich, though you can't rely on them alone to meet all your daily protein needs (which is essential for muscle growth and recovery). Your protein intake depends on two factors: your body weight, and how much you exercise. For adults, the recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram of body weight, according to Harvard Health. So, if someone weighs 180 pounds, it's recommended they eat around 65 grams of protein a day, says O'Neal. If you're someone who's very active, you're going to need to consume a bit more protein than the average person, somewhere between 1.2 grams to 2 grams of protein per kilogram of body weight. If you're pregnant, it's also recommended your protein intake be higher than average, around 1.1 grams of protein per kilogram of body weight, he says. More: Mighty Eighth Air Force Museum WWII panel features two veterans' tales of valor In the context of a balanced diet, for most people, it's perfectly fine to eat two to three boiled eggs per day if you wanted to, says O'Neal. The Dietary Guidelines for America 2020-2025 recommends eating a wide variety of fruits, vegetables, grains, dairy (or soy as an alternative), healthy oils and protein-rich foods. It's especially important to diversify your protein sources, says Dave. To help meet your protein goals, consider incorporating a mix of lean meats, poultry and eggs. As for plant-based protein sources, he recommends eating foods like steel cut oats, legumes, seeds, lentils and tofu. More: Bryan County holds meeting on transportation impact fees If you have high cholesterol, you may have heard you should either limit your intake of eggs, or avoid eating them entirely. The concern surrounding eggs and cholesterol is mainly to do with eating the egg yolk, where the majority of the dietary cholesterol is concentrated, says O'Neal. One large egg contains approximately 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. 'Eggs are definitely a larger source of dietary cholesterol, but the association between regular dietary cholesterol consumption, and then high (blood) cholesterol and coronary artery disease, has not been well proven,' says Dave. The relationship between dietary and blood cholesterol has been up for debate for decades, and according to a 2022 review published in Nutrients, recent research still hasn't been able to establish a direct link. So, if you're someone who's at risk for high cholesterol, it's probably more important to turn your attention to the amount of saturated fat that a boiled egg contains. That's because diets high in saturated fat are strongly correlated with high blood cholesterol, which increases your risk for heart disease and stroke, says Dave. However, even if you have high cholesterol, it still doesn't mean you need to avoid boiled eggs full stop. If you're following a balanced dietary pattern that limits your intake of saturated fat in other areas, like swapping red meats for lean meat, avoiding ultra-processed foods and instead eating lots of vegetables, boiled eggs could (in moderation) could be a nutritious, protein-rich addition to your diet, O'Neal says. And as always, if you have any dietary concerns, talk to your healthcare provider to discuss an eating pattern that supports your individual health needs. This article originally appeared on Savannah Morning News: For breakfast, lunch and dinner, boiled eggs can be a great addition
Yahoo
24-05-2025
- Health
- Yahoo
Are boiled eggs good for you? Here's what experts have to say.
If you're after a nutrient-dense breakfast, boiled eggs are a quick and easy way to pack in a few essential nutrients –from antioxidants to B vitamins to choline. Because you're not adding extra oils or fats into the cooking process, boiled eggs are considered to be one of the healthiest kinds of eggs to eat, says Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist in the UI Health Bariatric Surgery Program. All around, boiled eggs are a low calorie, protein-rich food. What else is there to know about this breakfast staple? We asked the experts to break down all the nutrients found in boiled eggs, how much protein they actually contain and why (for most people) they're a great food to incorporate into an everyday, balanced diet. One large boiled egg contains 72 calories, nearly 5 grams of fat and around 1.5 grams of saturated fat, says O'Neal. Eggs, and egg yolks in particular, pack a punch with vitamins and minerals. They're a good source of vitamin A, B vitamins, riboflavin, folate, iron and zinc, he says. Eggs are also one of the best sources of choline, a mineral that's especially important during pregnancy because it supports the production of acetylcholine, which helps with muscular contractions, he says. Choline has also shown to be important in promoting cognitive function in older adults, says Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. There's around 6 to 7 grams of protein in one large boiled egg, says O'Neal. Boiled eggs are protein-rich, though you can't rely on them alone to meet all your daily protein needs (which is essential for muscle growth and recovery). Your protein intake depends on two factors: your body weight, and how much you exercise. For adults, the recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram of body weight, according to Harvard Health. So, if someone weighs 180 pounds, it's recommended they eat around 65 grams of protein a day, says O'Neal. If you're someone who's very active, you're going to need to consume a bit more protein than the average person, somewhere between 1.2 grams to 2 grams of protein per kilogram of body weight. If you're pregnant, it's also recommended your protein intake be higher than average, around 1.1 grams of protein per kilogram of body weight, he says. What are seed oils? What you need to know about the food group deemed the 'hateful eight' In the context of a balanced diet, for most people, it's perfectly fine to eat two to three boiled eggs per day if you wanted to, says O'Neal. The Dietary Guidelines for America 2020-2025 recommends eating a wide variety of fruits, vegetables, grains, dairy (or soy as an alternative), healthy oils and protein-rich foods. It's especially important to diversify your protein sources, says Dave. To help meet your protein goals, consider incorporating a mix of lean meats, poultry and eggs. As for plant-based protein sources, he recommends eating foods like steel cut oats, legumes, seeds, lentils and tofu. Noted: Building muscle requires a higher protein intake. But eating too much protein isn't safe. If you have high cholesterol, you may have heard you should either limit your intake of eggs, or avoid eating them entirely. The concern surrounding eggs and cholesterol is mainly to do with eating the egg yolk, where the majority of the dietary cholesterol is concentrated, says O'Neal. One large egg contains approximately 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. 'Eggs are definitely a larger source of dietary cholesterol, but the association between regular dietary cholesterol consumption, and then high (blood) cholesterol and coronary artery disease, has not been well proven,' says Dave. The relationship between dietary and blood cholesterol has been up for debate for decades, and according to a 2022 review published in Nutrients, recent research still hasn't been able to establish a direct link. So, if you're someone who's at risk for high cholesterol, it's probably more important to turn your attention to the amount of saturated fat that a boiled egg contains. That's because diets high in saturated fat are strongly correlated with high blood cholesterol, which increases your risk for heart disease and stroke, says Dave. However, even if you have high cholesterol, it still doesn't mean you need to avoid boiled eggs full stop. If you're following a balanced dietary pattern that limits your intake of saturated fat in other areas, like swapping red meats for lean meat, avoiding ultra-processed foods and instead eating lots of vegetables, boiled eggs could (in moderation) could be a nutritious, protein-rich addition to your diet, O'Neal says. And as always, if you have any dietary concerns, talk to your healthcare provider to discuss an eating pattern that supports your individual health needs. This article originally appeared on USA TODAY: Are boiled eggs good for you? Plus, what to know about the calories.
