Doctors and researchers recommend starting the day with protein, and for many people, an egg is the ideal morning snack. However, new studies show that replacing an egg with a handful of nuts may reduce the risk of heart attack or stroke.
Researchers from the German Center for Diabetes Research have found that replacing one egg with 25-28 grams of nuts can lead to a 17% reduction in the risk of cardiovascular diseases or death from them.
Some experts argue that the cholesterol found in eggs may negatively affect heart health, while others believe that more research is needed for definitive conclusions. However, it is known that nuts can lower cholesterol levels, making them an excellent alternative.
The findings of this study are based on extensive scientific analysis of data on replacing animal products with plant-based ones.
Interestingly, the results do not show any benefits from replacing fish and seafood with plant-based products, nor is there evidence that replacing dairy products can reduce the risk of cardiovascular diseases.
Nevertheless, the scientific review highlights the known benefits of replacing processed meat with healthier alternatives. For example, individuals who replaced 50 grams of processed meat (one sausage or nearly two slices of bacon) with the same amount of legumes (lentils, chickpeas, and beans) had a 23% lower risk of cardiovascular diseases or death from them. This risk decreased even further—by 27%—when 28 to 50 grams of nuts were consumed instead of processed meat.
Replacing an egg with 10 grams of nuts or a 30-gram serving of whole grains was associated with approximately a 20% reduction in the risk of developing type 2 diabetes or dying from it.
During the study, the researchers also noted that many are right to choose avocado on toast. Replacing processed meat, eggs, cheese, butter, or yogurt with avocado was associated with a reduced risk of cardiovascular diseases.
