Cutting out these nutrient-dense foods from your diet could have some unexpected consequences.
Whether poached, scrambled, fried, or hard-boiled, eggs are delicious. According to the United States Department of Agriculture (USDA), Americans consume 286 eggs each year on average!
However, what's under the shell isn't necessarily what it appears to be. If you're attempting to lose weight, go vegan, or change up your diet, keep reading to learn about the negative consequences of not eating eggs.
1. You may feel less satisfied.
While eliminating eggs from your diet may help you lose weight, you may also feel less content after your meals.
"Eggs are high in protein, which makes you feel fuller for longer. You're more likely to suffer hunger pains and cravings quickly after eating if you eat less protein, "According to Diana Gariglio-Clelland, RD, a registered dietician and Next Luxury's certified diabetes care and education specialist.
2. You may consume more caloric meals.
If you exclude eggs from your diet, you may discover that you consume more calories overall.
"People who give up eggs tend to eat higher calorie breakfasts as a result. When eggs aren't available, people prefer to eat more cereal, bagels, muffins, and carb-rich breakfasts. This is particularly true while dining out, whether at a fast-casual or a formal establishment, "Jodi Greebel, MS, RDN, a nutrition consultant with Citrition, adds.
3. You can be missing out on essential nutrients.
If you eliminate eggs from your diet, you may be omitting certain essential nutrients from your diet.
"Egg yolks comprise the majority of the nutrients in an egg, including vitamins A, D, E, and K, as well as heart-healthy omega-3 fatty acids if the chickens were on a flaxseed-based diet," says Gariglio-Clelland.
4. You might lose muscle mass.
When you eliminate a significant source of protein from your diet, such as eggs, your workouts become less effective over time.
"Eggs contain leucine, an amino acid crucial for muscle mass synthesis that decreases with age," explains Gariglio-Clelland, who adds that cutting eggs from your diet may result in muscle loss.
5. Your cholesterol readings may remain the same.
While eggs are a source of dietary cholesterol, eliminating them from your diet may not have the same impact on your cholesterol levels as you might think.
"Only around 20% of our blood cholesterol comes from what we eat; the other 80% is made by our liver," Gariglio-Clelland explains. "This suggests that, while lifestyle changes have an impact on cholesterol levels, heredity is the most important factor."