Eating a nutritious breakfast is important for starting the day off right and providing the body and brain with fuel after an overnight fast. Some popular breakfast foods, like oatmeal, yogurt, and whole grain toast, are clearly healthy choices. But what about boiled eggs and avocado? Are they too high in fat and cholesterol to be a smart breakfast option? Here is a detailed look at the nutrition profile and health effects of boiled eggs and avocado to determine if they make a good breakfast choice.
Nutrition Profile of Boiled Eggs
Eggs are well known for their high protein content. A large boiled egg contains about 6 grams of protein, accounting for 12% of the Recommended Daily Intake (RDI). The protein in eggs contains all 9 essential amino acids, making it a complete, high quality protein. Protein is essential for building and repairing muscles and tissues as well as functioning as enzymes and hormones.
In addition to protein, eggs contain 13 different vitamins and minerals. One boiled egg has 10% of the RDI for selenium, 5% for phosphorus, and small amounts of vitamins A, B5, B12, and B2. Eggs are also one of the few natural dietary sources of vitamin D and vitamin K2.
The most controversial aspect of eggs is their cholesterol content. One large boiled egg has about 186 mg of cholesterol, accounting for over 60% of the recommended 300 mg/day limit for healthy adults. For decades, eggs were vilified due to their cholesterol content and believed to increase the risk of heart disease. However, newer research has shown that dietary cholesterol has less of an effect on blood cholesterol than previously believed. Saturated and trans fats have a much bigger influence over blood cholesterol levels.
Health Benefits of Eggs
Research over the past few decades has uncovered an array of health benefits associated with eating eggs:
- High quality protein helps builds muscles and aids weight loss
- Choline supports brain and liver health
- Lutein and zeaxanthin antioxidants help prevent eye diseases
- Vitamin D contributes to bone health and immunity
- Do NOT raise cholesterol levels in most people
People who eat several eggs per week have been shown to have higher HDL “good” cholesterol levels and improved insulin sensitivity and blood sugar regulation compared to people who eat few eggs.
Potential Downsides of Eating Eggs
While eggs have gotten the “all clear” for most people, some downsides and precautions remain:
- High cholesterol levels in some people – for about 15-25% of people, eggs can significantly raise total and LDL “bad” cholesterol levels
- Salmonella food poisoning risk if undercooked
- Allergy – eggs are one of the most common food allergens in children
People with diabetes, high cholesterol, or heart disease should be cautious about eating too many eggs without medical supervision. The upper limit of healthy egg consumption is estimated to be around 3 whole eggs per day or 7 eggs per week for healthy people without cholesterol issues.
Nutrition Profile of Avocado
Avocados are prized for their high amounts of heart healthy fats. A one cup serving of avocado (150 grams) contains:
- 29 grams of fat – mainly monounsaturated fat
- 4 grams of protein
- 2 grams of saturated fat
- 13 grams of carbohydrates – 10 grams are fiber
Avocados also contain a wide array of vitamins and minerals including:
- 20% of vitamin K
- 17% of folate
- 13% of vitamin C
- 14% of potassium
- 8% of vitamin E
Plus avocados are a great plant-based source of the carotenoid antioxidants lutein and zeaxanthin important for eye health.
Health Benefits of Avocado
Multiple studies have demonstrated health promoting effects associated with avocado consumption:
- Improve heart disease risk factors like cholesterol and triglycerides
- Lower risk of metabolic syndrome
- Enhance absorption of antioxidants from other foods
- Help with weight loss and appetite control
- Slow growth of cancer cells in laboratory tests
The combination of healthy fats, fiber, vitamins, minerals and antioxidants make avocado a true superfood. Replacing saturated fat from meats and dairy with the monounsaturated fat in avocados can provide tangible heart health benefits.
Potential Downsides of Avocados
Avocados do have a few potential cautions:
- High in calories – 250 calories per serving
- Contains 2 grams of saturated fat per serving
- Latex allergy risk – people allergic to latex may react to avocados
- Toxic to some animals like birds and rabbits
Due to the high calorie and fat content, portion control is important when eating avocado. Consume no more than one avocado daily as part of a healthy, varied diet.
Nutritional Benefits of Boiled Eggs and Avocado Together
Combining boiled eggs and avocado provides a powerhouse of nutrition:
- High satiating protein and fiber promote feeling full and satisfied
- Healthy mix of monounsaturated and polyunsaturated fats
- Wide variety of essential vitamins and minerals
- Disease fighting antioxidants like lutein, zeaxanthin and carotenoids
Some key vitamins and minerals supplied in a breakfast of one boiled egg and one cup of avocado include:
| Vitamin/Mineral | % Daily Value |
|---|---|
| Folate | 30% |
| Vitamin K | 30% |
| Vitamin C | 25% |
| Vitamin B5 | 15% |
| Vitamin B6 | 15% |
| Potassium | 20% |
This vitamin and mineral packed nutritional profile makes boiled eggs and avocado a very nutritious breakfast choice.
Weight Loss Benefits
Eating boiled eggs and avocado is an excellent breakfast option for people trying to lose weight. Several weight loss friendly attributes make this a smart choice:
- High protein eggs promote fullness and reduce appetite
- High fiber avocado also improves satiety
- Healthy fats take longer to digest keeping you feeling fuller for longer
- Nutrient density provides satisfaction
- Filling combo may prevent snacking or overeating later
One study found that people who ate eggs and avocado for breakfast experienced reduced hunger and ate fewer calories during the day compared to those eating a bagel breakfast.
Replacing an unhealthy breakfast high in refined carbs with egg and avocado can aid weight loss. But portion control remains essential.
Downsides as a Breakfast Choice
There are a few potential cautions with boiled eggs and avocado for breakfast:
- High in cholesterol – one egg already contains 186 mg cholesterol
- Could be too much fat first thing in the morning
- Lower protein than eggs plus meat
- Less convenient on-the-go option than some other breakfasts
- Need to moderate avocado portions due to calories
People with diabetes or on cholesterol lowering medication should use caution when eating multiple eggs daily. Keeping total egg consumption to no more than 2-3 per day is recommended.
Healthy Recipes for Boiled Eggs and Avocado Breakfast
There are many appetizing ways to enjoy boiled eggs and avocado for breakfast. Try these tasty and healthy recipes:
Avocado Egg Toast
Ingredients:
- 1-2 sliced hard boiled eggs
- 1 ripe avocado, mashed
- 1-2 slices whole grain toast
- 1 tablespoon chopped chives
- 1 teaspoon lemon juice
- Sea salt & pepper to taste
Directions:
- Toast bread until golden brown
- Spread mashed avocado over toast
- Top with sliced boiled eggs
- Sprinkle with chives, lemon juice, salt & pepper
Southwestern Baked Egg Cups
Ingredients:
- 6 eggs
- 1/4 cup milk
- 1/2 cup diced avocado
- 1/4 cup black beans, rinsed and drained
- 1/4 cup shredded cheddar cheese
- salt, pepper, chili powder to taste
Directions:
- Preheat oven to 350°F. Grease 6 muffin cups.
- Whisk eggs and milk together in a bowl.
- Divide avocado, beans and cheese between the 6 muffin cups.
- Pour egg mixture evenly over the top. Season with salt, pepper and chili powder.
- Bake 20-25 minutes until puffed and set.
- Let cool 5 minutes before removing from pan.
Veggie Egg Scramble with Avocado
Ingredients:
- 2 eggs
- 2 egg whites
- 1/4 cup diced bell pepper
- 2 tablespoons diced onion
- 1/4 cup chopped spinach
- 1/4 cup sliced avocado
- 1 ounce feta cheese, crumbled
- Salt & pepper to taste
Directions:
- Whisk eggs and egg whites together.
- Saute bell pepper and onion until beginning to soften.
- Add spinach and saute 1 more minute.
- Pour in eggs and gently scramble until set.
- Remove from heat. Stir in avocado and feta.
- Season with salt and pepper.
Conclusion
Boiled eggs and avocado can make a very nutritious and satisfying breakfast when eaten in moderation. The protein, healthy fats and other vitamins and minerals offer considerable health benefits. This combo may promote weight loss by reducing appetite and calories later in the day.
However, those with high cholesterol or diabetes should limit egg intake to no more than 2-3 per day maximum. Overall, boiled eggs and avocado are a smart, versatile breakfast choice as part of a balanced diet.