HOW ARE EGGS HEALTHY
Eggs are cheap, nutrient-dense, and can be prepared in various ways. It’s easy to incorporate chopped veggies into your scrambled eggs to help you hit five servings a day. One of my favorite breakfasts is an egg scramble with arugula, bacon, mushrooms, and cheddar cheese, and it’s ready in under 10 minutes. (400 calories)
Compare the egg scramble to eating a bagel with cream cheese (370 calories). You’re hungry an hour later because your system quickly blew through the fast-burning carbs. Your blood sugar starts to drop, and hunger ensues, leading you to eat again. The blood sugar roller coaster is not a ride you want to be on.
IS CHOLESTEROL IN EGGS BAD
Researchers put eggs in the penalty box fifty years ago due to their high cholesterol content. One large egg contains 213 mg of cholesterol or 2/3 of the daily limit. Scientists concluded that eating foods high in cholesterol and saturated fat would raise cholesterol levels. But... eating eggs has since been proven in numerous studies not to raise cholesterol. Unfortunately, the perception persists that eggs are bad for you. Guess who funded one of the reports? The sugar industry!
On the other hand, consuming sugar and highly processed foods has been linked to higher blood cholesterol and numerous other disorders. Don’t go low-fat; go high-fat and low-carb with eggs as a staple in your diet. Read about how sugar is making you fat HERE.
ONE OF THE HEALTHIEST FOODS TO EAT
While consuming sugar and processed food harms our health, dietary fats, including those found in eggs, may help prevent cardiovascular disease. From PubMed: Some food sources of saturated fats may pose no risk for cardiac disease or possibly even be protective.[1] Eggs do the opposite of what conventional wisdom has been telling us!
WHAT TO EAT FOR WEIGHT LOSS
Eggs are the perfect balance of protein, fat, and calories. Eating them keeps you more satisfied and feeling full longer than high-carb processed fare. They also provide all nine amino acids and are a great source of vitamin D.
When trying to lose weight, you should eat the whole egg to keep insulin production in check and keep blood sugar from spiking. Egg whites eaten alone spike your blood sugar and could actually stimulate your appetite. This is because fat is removed from the equation, so the body processes the egg whites faster.
WHAT TO EAT FOR MUSCLE GAIN
Do you want another reason to eat the whole egg? A recent study concluded that men who ate whole eggs after lifting weights built more muscle than those eating egg whites.[2] Whole eggs help repair the micro-tears that occur when lifting weights leading to bigger and stronger muscles.
EGGS NUTRITION DATA
Eggs are packed with nutritional value, and almost all of those benefits are in the yolk. In addition to Omega-3 fatty acids, take a look at this extensive list of vitamins and minerals: (Calcium, Riboflavin, Potassium, Zinc, Vitamin D2 and D3, Phosphorus, Magnesium, Iron, Vitamin B-6 and B-12, Vitamin K, Vitamin A, Thiamin, Niacin, Vitamin E).
WHICH EGGS ARE THE BEST
- Free Range- The chickens have access to the outside part-time. Outside could be a patch of dirt.
- All-Natural- Isn't every egg natural? This label means little.
- Cage-Free- Also doesn't mean much, the hens may not be in cages, but they're probably in overcrowded henhouses.
- Organic- Hens are raised on organic feed with no antibiotics and limited access to outside
- Omega-3 Fortified-It means that the hens were given some feed or a supplement that increases the omega-3 content of the egg. It's not bad, but you still should be supplementing with an omega-3 supplement
- Pasture-Raised Eggs- The gold standard. Hens are outside and eat insects, grasses, and seeds. They produce eggs higher in beta-carotene, omega-3 levels, and vitamins E and A.
EGGS EVERY DAY
If you're like me and eat a lot of eggs, you might want to opt for pasture-raised or organic. If you’re on a tight budget, buy whatever eggs you can afford. I have been eating eggs daily for the last ten years (15-20 per week). My cholesterol levels and weight have gone down with no loss in strength. Data shows that eating eggs increases lifespan and helps to keep weight off.
ARE EGGS LOW CARB
Eggs are nutritious, delicious, and cheap. Look ma, (almost) no carbs!
