Combining eggs (rich in protein and choline) with legumes (rich in fiber) in a single dish helps stabilize energy and promote satiety, while aligning with a heart-healthy dietary pattern at a rate of one egg per day.

noli's read

The combination of fiber and protein to prolong satiety is based on solid foundations, as these nutrients naturally slow the rate of digestion. Regarding cardiovascular health, the recommendation to consume up to one egg per day for healthy individuals is validated by a scientific advisory from the American Heart Association (Carson et al., 2020). This advisory is based on large-scale observational studies showing that moderate egg consumption does not increase cardiovascular risk in healthy subjects. As for choline, eggs are indeed one of the best common sources. A research review published in the journal Nutrients (Wallace et al., 2019) confirms that the majority of the population is deficient in choline and highlights its essential role in the synthesis of brain chemical messengers linked to memory and mood regulation. Therefore, all of this information is very rigorous and scientifically grounded.

the sources

1. 1Drouin-Chartier JP et al. 2020
2. 2Zhong VW et al. 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015
5. 5Reynolds A et al. 2019
6. 6Jovanovski E et al. 2019