Are Eggs Healthy?
It seems there is a great deal of confusion surrounding eggs nutritional value these days. Are they healthy? Are egg yolks bad? Do eggs raise cholesterol levels? Do eggs increase my risk of heart attack?
Today I’m going to address these questions and more so that you know where science stands currently on the egg.
Unlike most cereals and yogurt, eggs only contain one ingredient – “eggs.” They don’t contain sugar or carbs either. And at 17¢ a serving, they’re the least expensive source of high-quality protein.
𝗛𝗶𝗴𝗵 𝗤𝘂𝗮𝗹𝗶𝘁𝘆 𝗣𝗿𝗼𝘁𝗲𝗶𝗻-
Did you know eggs have 6 grams of high-quality protein and that a protein packed breakfast helps sustain mental and physical energy throughout the day? That’s good news for people of any age!
Choline promotes normal cell activity, liver function and the transportation of nutrients throughout the body. It’s also key in the development of infant’s memory functions, so get cracking, mom!
𝗛𝗶𝗴𝗵 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁 𝗗𝗲𝗻𝘀𝗶𝘁𝘆-
ZERO CARBS & NO SUGAR— Eggs contain zero carbs and no sugar. That means you can eat a well-rounded breakfast during the week without feeling round yourself.
Double-yolked eggs are often laid by young hens whose egg production cycles are not yet completely synchronized, or by hens which are old enough to produce Extra Large-sized eggs.
𝗪𝗛𝗔𝗧’𝗦 𝗜𝗡 𝗔𝗡 𝗘𝗚𝗚?
6 grams Protein
250 mg Choline
187 mg Cholesterol
VITAMINS & MINERALS (% RDA)
Vitamin D- 11%
Vitamin A- 5%
Vitamin B6- 5%
𝗗𝗢𝗘𝗦 𝗧𝗛𝗘 𝗖𝗛𝗢𝗟𝗘𝗦𝗧𝗘𝗥𝗢𝗟 𝗜𝗡 𝗘𝗚𝗚𝗦 𝗜𝗡𝗖𝗥𝗘𝗔𝗦𝗘 𝗬𝗢𝗨𝗥 𝗥𝗜𝗦𝗞 𝗢𝗙 𝗔 𝗛𝗘𝗔𝗥𝗧 𝗔𝗧𝗧𝗔𝗖𝗞?
The short answer- NO!
No more than three eggs per week is wise if you have diabetes, are at high risk for heart disease from other causes (such as smoking), or already have heart disease.
For most people though, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease.
𝗪𝗛𝗔𝗧 𝗔𝗕𝗢𝗨𝗧 𝗠𝗬 𝗖𝗛𝗢𝗟𝗘𝗦𝗧𝗘𝗥𝗢𝗟 𝗟𝗘𝗩𝗘𝗟𝗦?
Research has shown that most of the cholesterol in our body is made by our liver— it doesn’t come from cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated fat and trans fat in our diet, not dietary cholesterol. But a large egg does contains little saturated fat (about 1.5 grams). And research has confirmed that eggs also contain many healthy nutrients: lutein and zeaxanthin, which are good for the eyes; choline, which is good for the brain and nerves; and various vitamins (A, B, and D).
The key is for people to know their risk factors. In general, people at risk for heart disease, who have diabetes or who have had a heart attack should pay close attention to the amount of cholesterol in their diet.
But that’s not to say cholesterol makes eggs a harmful choice. If a person’s diet contains little other cholesterol, eggs may be considered less dangerous.
For someone who’s decided to go vegetarian who is not eating red meat, eggs may be the only source of cholesterol in their diets. Therefore, eggs and egg yolks can and should be included a little bit more in the vegetarian diet.
𝗧𝗛𝗘 𝗖𝗛𝗢𝗟𝗘𝗦𝗧𝗘𝗥𝗢𝗟 𝗧𝗔𝗞𝗘𝗔𝗪𝗔𝗬-
Egg yolks are beneficial for your health. But if you’re eating a lot of eggs weekly (averaging more than 1/day), you should be careful that you’re not not consuming too much dietary cholesterol and saturated fat in your diet. If you’re also eating red meat, it may be a good idea to eat only eat whites for breakfast. But if you’re eating a generally well-balanced and healthy daily menu, go ahead and have the yolks! They taste great and provide significant health benefits.
𝗧𝗛𝗘 𝗕𝗢𝗧𝗧𝗢𝗠 𝗟𝗜𝗡𝗘-
Eggs are commonly consumed as part of a “big breakfast,” including sausage, hash browns, bacon, white toast, jam, and so forth. They are also often prepared using unhealthy oils, including butter, lard, and bacon grease.
The key to realizing the nutritional value in eggs, is to eat eggs alongside healthy sides, such as grapefruit or whole-wheat products. Moreover, eggs can be eaten alone. Hard-boiled eggs with no additional salt or seasoning make for a great snack.
An egg before exercising, for instance, can provide some satiety without making you feel stuffed. Eaten after a workout, eggs can counteract the effects of fatigue.
After a hard workout, a mix of carbohydrates and protein may help replenish energy stores and decrease muscle soreness, which can help you recuperate faster, studies show.
If you’re diabetic, are suffering from heart disease,
or have a family history of heart disease, you should be careful with the quantity of eggs you consume. Current medical studies say that diabetics and those with heart disease can safely eat 1 egg daily however some cardiologists suggest eating only egg whites or restricting your weekly egg consumption to 3 per week for those suffering from metabolic or heart disease.
For healthy individuals, eggs are one of the best sources of proteins available. So go ahead and eat eggs for breakfast, snacks, or whenever! But if you’re going to eat eggs regularly, try to avoid the white toast, bacon and hash browns. The carbohydrates and saturated fats in these sides can cause health problems.
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