Eggs are one of those foods of our lifetime that we have been told are really good for us, really bad for us due to the high cholesterol, and only good for us if we eat the whites and skip the yolk. The truth of the matter is eggs have gotten a bad rap.
We have all heard the story about how eggs are high in cholesterol, so if you eat them, it should be in moderation, or in the 1960’s – not at all. Well, quite frankly – that is old news. Yes eggs are high in cholesterol, but it is dietary cholesterol, which is very different than blood cholesterol. In fact, there has been little to no link in epidemiological research between the two. This means the “high cholesterol” in eggs has little to no correlation to creating “high cholesterol” in your body. Furthermore, even though eggs are “high in cholesterol,” they are relatively low in saturated fat, which is a much major cause of heart disease. One fried egg (with yolk) has 210mg of cholesterol, which is twice as much as a bacon double cheeseburger at Burger King. The burger contains a “whopping” (see what I did there?) 18 grams of saturated fat, yet the egg only contains 2 grams. Where people run in to issues are the things they typically pair with their eggs in the morning – bacon, sausage, buttered toast – all of which will cause you heart issues down the road if not eaten in moderation.
Assuming you are eating a healthy diet, eggs actually can have some amazing health benefits. Eggs pack a punch when it comes to protein. On average an egg contains 6 grams of protein and typically is only around 75 calories. Protein is a great thing if you are trying to build lean muscle or just want to stay fuller longer. Eggs are an excellent source of Choline, which is essential for brain development and brain function. Yep, you heard it right, eggs make you smarter. Eggs are packed with and one of the few natural sources of Vitamin D. Zeaxanthin and Lutein are two other beneficial things found in egg yolks. These help prevent eye disease, especially cataracts and age related degeneration.
In conclusion – eat your eggs (in moderation of course). Use one full egg and 2-3 egg whites to make an omelet each morning. Make a scramble. Or, fry them up – just don’t use butter (a great alternative is a small amount of extra virgin olive oil). I will leave you with a fun parting fact for the road: research shows that dieters who ate an egg for breakfast instead of a bagel lost 65% more weight and belly fat. I hope this information was useful and helps you egg-cel towards your weight loss goals. No? Tough crowd…