You can find healthy eating advice on every corner. That doesn’t mean it’s good advice, though. Nutrition research can be confusing, and it’s always changing. Everyone is different and just like an exercise program, what works for one person may not work for YOU.
I LOVE eggs! So here’s the skinny on eggs:
One common misconception is that egg yolks are BAD for you. Now, if you have an allergy, are vegan, or have been diagnosed with high cholesterol or heart disease risk, eggs may not be at the forefront of your menu, but otherwise, keep reading 🙂
EGG YOLK IS NOT BAD FOR YOU
The yolk is the most nutritious part of the egg. Cut that out and you are missing out on a variety of vitamins and minerals.
Dietary cholesterol has been wrongly accused of raising our blood cholesterol levels for years. It’s become clearer that saturated fats and trans fats are more influential in raising blood cholesterol levels. And while egg yolks are higher in cholesterol, they are relatively low in saturated fats. Lots of research has been done in recent years, and the verdict is that the entire egg can actually be a part of a healthy diet and in most people, do not significantly impact cholesterol levels or heart disease risk. In fact, dietary cholesterol raises blood cholesterol in only about one-third of people. And, as shown in some egg studies, dietary cholesterol causes the body to produce HDL (“good”) cholesterol along with LDL (“bad”) cholesterol in these “hyper-responders,” thus helping offset potential adverse effects
Our bodies need cholesterol to balance and produce hormones. It is when we have an imbalance of LDL cholesterol from a sedentary lifestyle, a diet high in saturated fats (a lot of meat), and from genetics, that we need to pay more attention to our cholesterol levels.
HEART HEALTH
That’s right, eggs can actually be GOOD for your heart. The unsaturated fats and other nutrients, including B vitamins, in eggs may even be beneficial to heart health.
TRIM YOUR WAISTLINE
A large egg has only 1.5 grams of saturated fat and about 70 calories. It is how they are prepared that can raise cholesterol and increase risk of heart disease, such as fried in butter, covered in sauce, paired with other rich breakfast foods and sandwiches.
The protein and fat in eggs will keep you feeling fuller longer and balance out your meals with the carbs. Though very minor, the body requires more energy to metabolize protein. More energy expended, more calories burned 🙂
GOOD FOR YOUR EYES
Egg yolks are a rich source of lutein and zeaxanthin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration.
BRAIN FOOD
Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.
In addition to choline, egg yolks also contain vitamins A, D, E, K, calcium, copper, iron, manganese, phosphorus, selenium, and zinc, and 40% of the protein. Egg white contains B-vitamins, magnesium, potassium, sodium, and 60% of the protein
COMPLETE PROTEIN
Eggs are a “complete protein,” which means they have all 9 of the essential amino acids (protein building blocks) that our bodies need. The low cost of eggs compared to other animal products make it budget-friendly way to obtain essential amino acids. You can find other sources of complete proteins, both animal and plant based HERE
BROWN OR WHITE EGGS?
Brown eggs tend to cost more because the chickens are larger and are fed more.
Different breeds simply lay eggs with different shell colors—even blue and green. Yolk color depends on what the chicken ate: wheat and barley produce a light yolk, corn a medium-yellow yolk, and marigold petals a deep yellow. Though not a sure indication, darker yellow yolks may have more omega-3s and carotenoids. Organic eggs, from chickens fed an organic diet, do not have more nutrients than conventionally produced eggs, though some people may prefer them as a way to support organic production.
SO HOW MANY EGGS CAN I/SHOULD I EAT?
Most people can eat an egg a day (the equivalent of seven a week), or perhaps more, without ill effects—and with possible benefits. Just don’t mess them up by preparing them with fatty, salty ingredients or serving them with unhealthy side dishes.
I personally recommend no more than 4-5 yolks per week, and if you are active like me, then you can have more. I typically have anywhere between 5-10 yolks per week, and sometimes I go without any, if I feel like staying away from all animal products for a while.
NOW GET CRACKIN’!
Check out of my favourite, simple egg recipes:
Scrambled Eggs and Tomato (A Chinese Favourite)
3-ingredient Avocado & Egg Cucumber Toppers
References:
http://www.berkeleywellness.com/healthy-eating/nutrition/article/sunny-side-eggs
http://blog.myfitnesspal.com/8-food-myths-need-stop-believing/
