Eggs have gotten a bad rap as cholesterol-raising foods over the years. If your doctor prescribed you follow a diet to lower cholesterol, keep you blood sugar in check, or for general well-being, chances are you have been told to minimize your egg intake to maybe once or twice a week. Well, guess what? Recent research suggests that one, or two, or maybe even three eggs a day, whatever diet you follow, might not be such a bad thing after all. They are powerhouses of nutrients, packed to the punch to give you a host of vital vitamins and minerals.
One point that must be reiterated, one that has sound scientific backing, is that eggs DO NOT cause heart disease. Repeat after me: eggs DO NOT cause heart disease. Study after study is proving that dietary cholesterol has little to no impact on human cholesterol (see point 2). In fact, they improve your cholesterol profile by increasing HDL or what in layman’s terms is called good cholesterol, and lowering LDL or bad cholesterol. Not to oversimplify, but the higher your HDL, the greater your immunity against heart disease. There is mounting evidence that prove the health benefits of eating eggs far outweigh cholesterol concerns. Relatively low in calories, with most of them coming from protein, eggs are regarded as a complete source of protein with all of the eight amino acids that the human body cannot synthesize. Egg whites and egg beaters have long been favorites of gym-goers and bodybuilders as a source of clean protein.
To Egg Yolk or Not to Egg Yolk
Not only the famed egg white, the yolk nestled in the sea of albumen that thus far was anathema to fitness enthusiasts is now proven to be the most beneficial part of the egg. Egg yolk is a good source of choline and selenium, two essential nutrients for better neurological function and eye health. Choline has been found to be beneficial against breast cancer. Upto 90% of calcium and iron content in one egg is housed in the yolk, so why would you want to leave that out? In fact, egg yolks are one of the few foods that have naturally-occurring vitamin D in them. Add to that carotenoids for better eyesight, and several vitamins, B-vitamins in particular, and you have on your plate one of the healthiest, nutritionally dense food choices.
Moderation might be helpful in this case as per traditional recommendations by nutritionists, as the yolk has more than 200 mg of cholesterol, and American dietary guidelines prescribe intake of no more than 300 mg of dietary cholesterol per day. It might be a good idea to gradually increase your yolk intake. That is, tor every 2-3 egg whites you eat, you can (and should) include one egg yolk, and can go higher based on how your body reacts. Egg yolk is a common allergen, so moderation from that perspective also might be wise.
Conclusion: Eggs Good For You?
Eggs as part of any diet are a great choice for protein, and whole eggs (yes, with the yolk) are an essential part of ketogenic, low-carb, paleo, and Atkins lifestyles. For lacto-ovo vegetarians who mostly eat a plant-based diet, with animal protein coming from eggs and dairy, eggs are practically a blessing with their nutritive benefits. Eggs are the perfect after-workout snack, along with a piece of fruit for clean carbs, for optimal metabolism, as also to repair and replenish muscle. Though there is still some dissent as to how many eggs you can safely consume every day, eggs as part of your regular diet, whatever your lifestyle, seems to be the broad consensus.
All this to say that eggs are an eggzellent (pardon) idea for breakfast, lunch, and dinner! You have nature’s bounty of powerhouse nutrients available to you cocooned inside a white/tan shell. Go ahead and poach/scramble/boil some eggs today, stir-fry some spinach and mushrooms, plate it all up, add a dash of cayenne or drizzle some sriracha on top, and enjoy sans guilt.
