Recent studies suggest that substituting eggs with nuts in breakfast can prevent you from various life threatening diseases like diabetes and cardiovascular diseases. Breakfast is the most important meal for a healthy body hence, it’s crucial to decide what you eat in the mornings. However, there are other various studies that don’t recommend cutting down eggs completely.
According to the research published in the journal BMC Medicine, eating one less egg per day and substituting it with nuts could reduce the risk of heart disease by 17%, diabetes by 18%, and premature death by 15% if replaced with 25 to 28 grams of nuts. They study does not suggest to completely remove eggs from the diet as well.
The co-author Dr Sabrina Schlesinger has said, “Many people start the day with an egg or fry-up for breakfast, but the results of this analysis suggests it might be better to replace these foods with plant-based foods.” She adds, “There is also evidence that people could benefit from replacing poultry with plant-based foods, although there was little evidence for replacing dairy.”
Indian dietician from the Tamil Nadu Government Multi Superspecialty Hospital, Meenakshi Bajaj, has also agreed with findings and said, “Plant-brd foods with fibre, protein, healthy fats and phytonutrients can improve gut health whereas animal-brd foods cause gut dysbiosis. Animal-brd foods are devoid of fibre and red meat is especially a source of saturated fat.”
The BMC Medicine research also highlights the substitute for processed meat, more harmful than any other meat, by equivalent amounts of legumes, lentils, chickpeas or beans. The substitute can lower risk of dying from or developing heart disease by 23 per cent.
Bhuvaneshwari Shankar, dietician and nutritionist at Apollo Hospital, suggested, “One can always prefer lean meat, egg whites more than egg yolks if required, but making a diet plan with a qualified dietician is a better idea than reading an article and making a diet plan.”