Need to replace eggs.
FatherMischief
Posts: 4 Member
I need to replace eggs for breakfast. I need something with protein, low sodium, low fat, and no cholesterol. What do you use?
2
Replies
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The only thing that fits for me during the week for breakfast is a protein shake. I use Spartan Nutrition whey with water. On weekends I have a Hilary's root veggie burger with low fat, no sodium added cottage cheese ( hard to find but Whole Foods sells it)1
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Egg whites. I usually make a frittata with a bunch of vegetables.
Yogurt
Protein shake
I am not much help here because I don't eat breakfast so even when I eat these things they are part of my lunch.5 -
Quinoa, beans, or tofu?3
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Greek yogurt if you do dairy.
Also worth shaking up your idea of what breakfast means. It’s just a first meal. Doesn’t have to be sweet/eggy/cereal oriented.
No reason not to eat veggies and meat/veg protein source in the am if those things fit your needs and tastes.
We’ve fallen into the habit of eating dessert for breakfast. ‘Muffins’ are just a nice way of saying ‘cake.’ Nothing against cake. I just don’t get to eat it daily and still look and feel the way I want to look and feel.12 -
Why do you think you need to replace eggs?
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Keithumsted wrote: »I need to replace eggs for breakfast. I need something with protein, low sodium, low fat, and no cholesterol. What do you use?
The question is why you need to replace eggs. Not challenging the decision, but understanding the reasoning might help us suggest better things. I'm guessing from your requirements that it's the cholesterol.
Low fat greek yogurt has protein and not a lot of sodium, but some cholesterol (way less than eggs). That plus fruit, perhaps?
Or eat something you'd eat at a different meal.
Oats with protein powder.
I sometimes have leftover beans and rice with some veg mixed in.
Edit: I see egg whites were mentioned above -- if the issue is the cholesterol, that might be a good option.
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Egg whites
A protein shake I love th Quest one
Fage 0% Greek yogurt
Turkey sausage and turkey bacon
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To reduce my egg cholesterol and satisfy my love for eggs. I usually use one egg yolk and 3-5 egg whites with a little milk. I love the yolks but they have all the bad stuff. Good luck!1
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I don't eat eggs, wish I did they are such handy food.
I eat Greek Yogurt (I make my own) and a half bagel. Or a whole bagel if it's a gym day.1 -
nevermind1
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Chia seeds with fruit!
Protein powder
Cottage cheese (can be low fat, had cholesterol)
SARDINES! I know, not for the faint of heart.2 -
Whey protein1
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One of my favorite breakfasts is an ocean's snack kit. I eat the one with rice crackers because it's like 145 calories. I just happen to like tuna and it has a little bit of mayo in it so it's not like just eating canned tuna.1
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DH decided for a while to eliminate eggs (for invalid reasons, but whatev). I made a huge tofu scramble in a wok on Sunday & portioned it out for many days. It was convenient because he could grab & go on gym mornings (heat & eat at work). We had half a dozen varieties we rotated through. My favorite was with cauliflower, chickpeas & turmeric based seasoning. Also made a taco seasoning version with black beans, onions, etc. I don’t remember all of them, but all involved bulking with vegetables of some sort & heavy seasoning because, tofu. He eventually went back to eggs.4
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My morning breakfast is a wheat English muffin topped with avocado and a hard boiled egg without the yolk.1
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"Cardiovascular disease (CVD) is the leading cause of death in the United States. For years, dietary cholesterol was implicated in increasing blood cholesterol levels leading to the elevated risk of CVD. To date, extensive research did not show evidence to support a role of dietary cholesterol in the development of CVD. As a result, the 2015–2020 Dietary Guidelines for Americans removed the recommendations of restricting dietary cholesterol to 300 mg/day."
Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease
Ghada A. Soliman9 -
wilson10102018 wrote: »"Cardiovascular disease (CVD) is the leading cause of death in the United States. For years, dietary cholesterol was implicated in increasing blood cholesterol levels leading to the elevated risk of CVD. To date, extensive research did not show evidence to support a role of dietary cholesterol in the development of CVD. As a result, the 2015–2020 Dietary Guidelines for Americans removed the recommendations of restricting dietary cholesterol to 300 mg/day."
Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease
Ghada A. Soliman
This....unless you have a genetic disposition to cholesterol what you eat will have little effect.2 -
Actually, I think the point of the research is that it is genetic disposition and not dietary cholesterol that causes cardiovascular disease.2
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wilson10102018 wrote: »Actually, I think the point of the research is that it is genetic disposition and not dietary cholesterol that causes cardiovascular disease.
Basically yes.1 -
https://jamanetwork.com/journals/jama/article-abstract/2728487
If someone can find where it says it’s ok to eat more than 3 eggs/week (I know there’s cholesterol in other foods & that they focused on eggs), please point it out. I don’t mean that in an argumentative way, moreso in a lack of reading comprehension way.0 -
https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/protein-foods/eggsYou can eat up to six or seven eggs each week. That's one egg a day or two to three egg-filled meals a week.
http://www.unlockfood.ca/en/articles/heart-health/understanding-eggs-and-cholesterol-how-many-eggs.aspxHow many eggs can you eat in a day?
One egg contains about 186 mg of cholesterol, which is found mostly in the yolk. As with most foods, eggs should be eaten in moderation. Eggs can be a healthy food choice when you limit other foods with saturated and trans fat. A healthy person without high blood cholesterol, diabetes or a history of heart disease can eat an average of one whole egg per day. This does not increase your risk for cardiovascular disease. If you have high blood cholesterol, diabetes or heart disease, you should limit your intake of whole eggs to two or less per week. This will help prevent cardiovascular disease. Limit your consumption of eggs along with other foods high in cholesterol, saturated and trans fat.
https://www.medicalnewstoday.com/articles/323001.phpEating between one and three eggs per day can have several health benefits, but this varies from person-to-person. At this level of consumption, people can expect minimal changes in their cholesterol levels.
It is unclear whether there is an upper limit on how many eggs a person can eat per day. More research in this area is needed to provide clarity.
But when people have no health issues causing concern, they can eat eggs in moderate quantities, and they are unlikely to have any effects on cholesterol levels.3 -
My sister has had 2 eggs for breakfast *every* day for 15 years and her cholesterol numbers are perfect.0
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estherdragonbat wrote: »https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/protein-foods/eggsYou can eat up to six or seven eggs each week. That's one egg a day or two to three egg-filled meals a week.
http://www.unlockfood.ca/en/articles/heart-health/understanding-eggs-and-cholesterol-how-many-eggs.aspxHow many eggs can you eat in a day?
One egg contains about 186 mg of cholesterol, which is found mostly in the yolk. As with most foods, eggs should be eaten in moderation. Eggs can be a healthy food choice when you limit other foods with saturated and trans fat. A healthy person without high blood cholesterol, diabetes or a history of heart disease can eat an average of one whole egg per day. This does not increase your risk for cardiovascular disease. If you have high blood cholesterol, diabetes or heart disease, you should limit your intake of whole eggs to two or less per week. This will help prevent cardiovascular disease. Limit your consumption of eggs along with other foods high in cholesterol, saturated and trans fat.
https://www.medicalnewstoday.com/articles/323001.phpEating between one and three eggs per day can have several health benefits, but this varies from person-to-person. At this level of consumption, people can expect minimal changes in their cholesterol levels.
It is unclear whether there is an upper limit on how many eggs a person can eat per day. More research in this area is needed to provide clarity.
But when people have no health issues causing concern, they can eat eggs in moderate quantities, and they are unlikely to have any effects on cholesterol levels.
Thank you for these articles. Did you look at the link I posted? This study was just released last week.
“Conclusions and Relevance Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of incident CVD and all-cause mortality in a dose-response manner. These results should be considered in the development of dietary guidelines and updates.”
To clarify, I WANT the study to be flawed because I had been eating 5-6 eggs/week and don’t want to stop.0 -
I have eaten anything between 3-6 eggs per day for long periods of time and my blood tests always show cholesterol as being better than good. As in off the chart - outside the "recommended" levels both for good and bad cholesterol.
I go through egg-craving phases where I eat eggs non stop. Then I get over it and will lay off the eggs for a month or so until I feel like I need them again.
But generally speaking, I still average 2-3 eggs per day.
I only do the stop eggs for a little bit thing if I've been on a 6 eggs a day type phase for a while.1 -
LeanButNotMean44 wrote: »estherdragonbat wrote: »https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/protein-foods/eggsYou can eat up to six or seven eggs each week. That's one egg a day or two to three egg-filled meals a week.
http://www.unlockfood.ca/en/articles/heart-health/understanding-eggs-and-cholesterol-how-many-eggs.aspxHow many eggs can you eat in a day?
One egg contains about 186 mg of cholesterol, which is found mostly in the yolk. As with most foods, eggs should be eaten in moderation. Eggs can be a healthy food choice when you limit other foods with saturated and trans fat. A healthy person without high blood cholesterol, diabetes or a history of heart disease can eat an average of one whole egg per day. This does not increase your risk for cardiovascular disease. If you have high blood cholesterol, diabetes or heart disease, you should limit your intake of whole eggs to two or less per week. This will help prevent cardiovascular disease. Limit your consumption of eggs along with other foods high in cholesterol, saturated and trans fat.
https://www.medicalnewstoday.com/articles/323001.phpEating between one and three eggs per day can have several health benefits, but this varies from person-to-person. At this level of consumption, people can expect minimal changes in their cholesterol levels.
It is unclear whether there is an upper limit on how many eggs a person can eat per day. More research in this area is needed to provide clarity.
But when people have no health issues causing concern, they can eat eggs in moderate quantities, and they are unlikely to have any effects on cholesterol levels.
Thank you for these articles. Did you look at the link I posted? This study was just released last week.
“Conclusions and Relevance Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of incident CVD and all-cause mortality in a dose-response manner. These results should be considered in the development of dietary guidelines and updates.”
To clarify, I WANT the study to be flawed because I had been eating 5-6 eggs/week and don’t want to stop.
I want to read the whole study, and plan to when I find access to it.
I have seen a number of other studies with different conclusions, however, and that this one is newer doesn't mean that it's right, all the ones with different conclusions are wrong, or that there's no explanation other than actual causation (I think like most food studies it's about correlation). Thus, I'm not making any major changes based on it, especially since my own cholesterol doesn't seem to get worse based on egg consumption.
It might cause me to cut down on eggs some (I'm eating plant-based currently, but normally eat eggs at breakfast, so about a dozen a week), but certainly not to decide that more than 3/week will have some dramatic effect.
Tofu scrambles with veg are pretty good, however.3 -
Tofu scramble, tons of recipes online.0
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Cahgetsfit wrote: »I have eaten anything between 3-6 eggs per day for long periods of time and my blood tests always show cholesterol as being better than good. As in off the chart - outside the "recommended" levels both for good and bad cholesterol.
I go through egg-craving phases where I eat eggs non stop. Then I get over it and will lay off the eggs for a month or so until I feel like I need them again.
But generally speaking, I still average 2-3 eggs per day.
I only do the stop eggs for a little bit thing if I've been on a 6 eggs a day type phase for a while.
I’ve never had issues with my cholesterol, either. My doctor wrote an order 4 months ago for me to get a fasting blood test (😳), so I should probably do it ASAP and go from there.
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LeanButNotMean44 wrote: »estherdragonbat wrote: »https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/protein-foods/eggsYou can eat up to six or seven eggs each week. That's one egg a day or two to three egg-filled meals a week.
http://www.unlockfood.ca/en/articles/heart-health/understanding-eggs-and-cholesterol-how-many-eggs.aspxHow many eggs can you eat in a day?
One egg contains about 186 mg of cholesterol, which is found mostly in the yolk. As with most foods, eggs should be eaten in moderation. Eggs can be a healthy food choice when you limit other foods with saturated and trans fat. A healthy person without high blood cholesterol, diabetes or a history of heart disease can eat an average of one whole egg per day. This does not increase your risk for cardiovascular disease. If you have high blood cholesterol, diabetes or heart disease, you should limit your intake of whole eggs to two or less per week. This will help prevent cardiovascular disease. Limit your consumption of eggs along with other foods high in cholesterol, saturated and trans fat.
https://www.medicalnewstoday.com/articles/323001.phpEating between one and three eggs per day can have several health benefits, but this varies from person-to-person. At this level of consumption, people can expect minimal changes in their cholesterol levels.
It is unclear whether there is an upper limit on how many eggs a person can eat per day. More research in this area is needed to provide clarity.
But when people have no health issues causing concern, they can eat eggs in moderate quantities, and they are unlikely to have any effects on cholesterol levels.
Thank you for these articles. Did you look at the link I posted? This study was just released last week.
“Conclusions and Relevance Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of incident CVD and all-cause mortality in a dose-response manner. These results should be considered in the development of dietary guidelines and updates.”
To clarify, I WANT the study to be flawed because I had been eating 5-6 eggs/week and don’t want to stop.
I want to read the whole study, and plan to when I find access to it.
I have seen a number of other studies with different conclusions, however, and that this one is newer doesn't mean that it's right, all the ones with different conclusions are wrong, or that there's no explanation other than actual causation (I think like most food studies it's about correlation). Thus, I'm not making any major changes based on it, especially since my own cholesterol doesn't seem to get worse based on egg consumption.
It might cause me to cut down on eggs some (I'm eating plant-based currently, but normally eat eggs at breakfast, so about a dozen a week), but certainly not to decide that more than 3/week will have some dramatic effect.
Tofu scrambles with veg are pretty good, however.
This was the first time in a long while that I had heard anything about limiting eggs due to concerns about cholesterol. I remember when “they” said the yolk was unhealthy, then it wasn’t, blah blah blah. JAMA goes to great lengths to verify/confirm the studies it publishes, and they receive A LOT of them. That’s why when I hear about something being published there, I take it seriously.
I just want my eggs! 😆0 -
Keithumsted wrote: »I need to replace eggs for breakfast. I need something with protein, low sodium, low fat, and no cholesterol. What do you use? The question is why you need to replace eggs. I'm guessing from your requirements that it's the cholesterol.
For my cholesterol. It is stupid high so I need to keep the cholesterol down as far as I can. Right now I have been using regular eggs because the price of the cholesterol-free eggs is crazy high. I hoped to find something, doesn't have to be breakfasty, to have for the first meal of the day. My body naturally creates crazy amounts. Done the doctor thing and what have you, but my thinking is the less cholesterol I take in the better I will be.0
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