A lot of food we eat is vilified in the press by nutritionists recently, including red meat, cheese and much more. But one of the most attacked foods that is supposedly bad for our health are eggs. It wasn’t always like this, and eggs were considered and are among the healthiest food we can eat.
Eggs do not cause heart disease
Eggs are considered unhealthy because of their cholesterol levels, which are higher than in other foods (212 mg). But, they do not raise the bad cholesterol (LDL), they raise the good one (HDL), and even change the small LDL cholesterol to large – which is benign! A new analysis in 2013 based on many studies on egg consumption discovers that there’s no real connection between heart disease and eggs – many other researches after this confirmed that. All of this just leads us to the inevitable conclusion that eggs are being unjustly demonized.
Eggs are rich in unique antioxidants
Eggs are rich in antioxidants – and special ones at that. Especially in Lutein and Zeaxanthin. They gather in the retina of the eye and protect it from many diseases.
Also, according to a study, eating 1.3 yolks a day for 4.5 weeks raise the lutein in blood by 28-50% and Zeahanthin by 114-142%.
Bottom line: Eggs raise the levels of these two special antioxidants, which protects your eyes of disorders.
Eggs are among the most nutritious foods on the planet
Eggs are full of proteins, vitamins, minerals, good fats, and everything required to grow a baby chicken! A large egg contains 77 calories, 5 grams of fat and 6 grams of protein with 9 amino acids; it is rich in iron, various vitamins, selenium and phosphorus, and also contain Choline (113 mg) – a very special nutrient for the brain which, according to a study, 90% of Americans are lacking in their diet.
If you have eggs in your diet, just make sure they’re Omega-3 enriched, because of their more nutritious nature.
Eat the yolks, they contain pretty much all the nutrients!
Bottom line: eggs contains so much nutrients and even choline, and the Omega-3 enriched ones are the best to get.
Eggs are satiating and help you lose weight
Eggs are satiating – meaning they make you full so you eat less.
They contain relatively low levels of carbohydrate so they’ll not raise blood glucose.
A study has been conducted on 30 overweight and obese women – those who had a bagel for breakfast ended eating more for lunch than the ones who ate eggs, and it continued for the rest of the day and the next 36 hours. Another study, this time in overweight men and women, was based on calories restriction. The subjects were to choose 2 eggs (340 kcal) or bagels for breakfast. After 8 weeks these were the results for the egg group:
- 61 greater reduction of BMI;
- 65% more weight loss;
- 34% greater reduction in waist circumference;
- 16% greater reduction in body fat
The most interesting part was that the two groups had the same number of breakfast calories.
Bottom line: eggs are a nutritious product with impact on satiety. Having them for breakfast can actually help you lose weight.
An egg-ceptional superfood
We saw that eggs are great for us – what’s even better is that they’re cheap, and go with almost anything.
So if we’re talking about superfoods, I think that eggs would be pretty high on the list.